Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfat VS Popcorn, sugar syrup/caramel, fat-free

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Popcorn, sugar syrup/caramel, fat-free: 78.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	54.5% 71g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	70.2% 51g	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	9.03% 6.54g	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	% 3.75g	NA	g per day for Men 19-50 years
Sucrose	% 29.4g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	2.8% 1.57g	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	0.097% 0.88μg	0.17% 1.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	1.7% 0.27mg	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	107% 1.4mg	2.85% 0.037mg	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	69.3% 277μg	0.79% 3.15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.58% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.66% 1.5mg	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	1.3% 0.19mg	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	0.59% 0.71μg	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	0.26% 2.63mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12.2% 0.11mg	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	44% 3.5mg	7.87% 0.63mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	5.06% 21.3mg	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	15.3% 107mg	6.2% 43.3mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	2.55% 86.6mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.13% 4.72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bar, fruit-filled, nonfat vs Popcorn, sugar syrup/caramel, fat-free:

• Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Vitamin B2, 37.7 times more Vitamin B6, 88 times more Vitamin B9 and more Vitamin B12 than Popcorn, sugar syrup/caramel, fat-free.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bar, fruit-filled, nonfat vs Popcorn, sugar syrup/caramel, fat-free:

• Snacks, granola bar, fruit-filled, nonfat have 1.9 times more Copper, 5.6 times more Iron, 2.1 times more Magnesium, 2.5 times more Phosphorus, 2.2 times more Potassium, 2.6 times more Selenium and 2.6 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 16 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, fruit-filled, nonfat have 3.3 times more Fiber and 3.3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.3 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 300 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.