Comparing Nutrients in 1 pound Popcorn, sugar syrup/caramel, fat-free VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	59.6% 1728kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	8.86% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	314% 409g	271% 352g	130g per day for Men 19-50 years
Sugars	405% 293g	283% 205g	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	46.7% 34g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	NA	% 152g	g per day for Men 19-50 years
Fiber	30% 11.3g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	16% 9.07g	47.8% 26.8g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	555% 7.2mg	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	4.54% 18μg	358% 1433μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	118% 1.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	45.4% 3.63mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	35.6% 249mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	86.5% 1297mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	1.68% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, granola bar, fruit-filled, nonfat per 1 lb

Compare the macro and micronutrient content in 1 lb of Popcorn, sugar syrup/caramel, fat-free versus 1 lb of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 1.3 times more Vitamin B1 than Snacks, granola bar, fruit-filled, nonfat.
• While 1 lb of Snacks, granola bar, fruit-filled, nonfat contains 33.8 times more Vitamin B6, 79 times more Vitamin B9 and more Vitamin B12 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin B12
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 17.9 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• While 1 lb of Snacks, granola bar, fruit-filled, nonfat contains 1.7 times more Copper, 5 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium and 2.3 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 2.4 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Snacks, granola bar, fruit-filled, nonfat.
• While 1 lb of Snacks, granola bar, fruit-filled, nonfat contains 3 times more Fiber and 3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6