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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Vitamin B2, 33.8 times more Vitamin B6, 79 times more Vitamin B9, more Vitamin B12, more Vitamin C, 1.7 times more Vitamin E and 1.4 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.3 times more Vitamin B1 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Vitamin B3 per 1 lb.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Snacks, granola bar, fruit-filled, nonfat have 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.
• While Popcorn, sugar syrup/caramel, fat-free contains 6 times more Calcium and 17.9 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, fruit-filled, nonfat have 3 times more Fiber and 3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.6 times more Fat, 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.
• Both Snacks, granola bar, fruit-filled, nonfat and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.