Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, plain VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	153% 4430kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	177% 172g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	227% 72.5g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	188% 3g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	295% 50.2g	133% 22.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	518% 673g	598% 778g	130g per day for Men 19-50 years
Sugars	NA	12% 8.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.97% 0.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 7.2g	g per day for Men 19-50 years
Fiber	121% 46g	382% 145g	38g per day for Men 19-50 years
Protein	132% 74g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	163% 3.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, plain	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	105% 1050mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	320% 25.6mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	665% 15.3mg	484% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	329% 2300mg	511% 3580mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	185% 2780mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	280% 31mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.9% 33.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, plain VS Snacks, popcorn, air-popped per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, soft, uncoated, plain versus 1 kg of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, uncoated, plain vs Snacks, popcorn, air-popped:

• 1 kilogram of Snacks, granola bars, soft, uncoated, plain has 2.8 times more Vitamin B1, 2 times more Vitamin B2 and more Vitamin B12 than Snacks, popcorn, air-popped.
• While 1 kg of Snacks, popcorn, air-popped contains 4.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Snacks, popcorn, air-popped provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, plain as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, uncoated, plain vs Snacks, popcorn, air-popped:

• 1 kilogram of Snacks, granola bars, soft, uncoated, plain has 15 times more Calcium, 1.4 times more Manganese, more Selenium and 34.8 times more Sodium than Snacks, popcorn, air-popped.
• While 1 kg of Snacks, popcorn, air-popped contains 1.9 times more Magnesium, 1.6 times more Phosphorus and 2.1 times more Zinc than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Snacks, popcorn, air-popped contain similar levels of Copper, Iron and Potassium per one kilogram.
• 1 kilogram of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, soft, uncoated, plain has 3.8 times more Fat, 11.4 times more Saturated Fat, 5.6 times more Omega 3 and 2.2 times more Omega 6 than Snacks, popcorn, air-popped.
• While 1 kg of Snacks, popcorn, air-popped contains 3.2 times more Fiber and 1.7 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Snacks, popcorn, air-popped offer comparable quantities of Energy and Carbohydrate per one kilogram.