Comparing Nutrients in 300 calories Snacks, granola bars, hard, peanut butter VS Popcorn, sugar syrup/caramel, fat-free

Weight per 300 calories

• Snacks, granola bars, hard, peanut butter: 62g
• Popcorn, sugar syrup/caramel, fat-free: 78.7g

Snacks, granola bars, hard, peanut butter have 1.3 times more energy per 100g than Popcorn, sugar syrup/caramel, fat-free. It has very high energy density when compared to other foods. Popcorn, sugar syrup/caramel, fat-free having high energy density.

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, peanut butter or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	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	15.2% 14.8g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.27% 0.068g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	43.7% 7.42g	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	29.8% 38.7g	54.5% 71g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	11% 6.1g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.069% 0.62μg	0.17% 1.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.65% 1.22mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	2.8% 11μg	0.79% 3.15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.14% 0.12mg	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	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	12.2% 0.11mg	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	18.6% 1.5mg	7.87% 0.63mg	8mg per day for Men 19-50 years
Magnesium	8.13% 34mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	12.3% 86.3mg	6.2% 43.3mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	2.55% 86.6mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	7.06% 0.78mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	0.039% 1.43g	0.13% 4.72g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Peanut Butter VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bars, hard, peanut butter or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 300 calories of Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Snacks, granola bars, hard, peanut butter have 4.4 times more Vitamin B1 and 4.5 times more Vitamin B3 than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Snacks, granola bars, hard, peanut butter as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Snacks, granola bars, hard, peanut butter have 1.2 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 3.3 times more Selenium and 1.6 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While 300 kcal of Popcorn, sugar syrup/caramel, fat-free contain 1.3 times more Sodium than Snacks, granola bars, hard, peanut butter.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Magnesium, Selenium and Zinc
• Both Snacks, granola bars, hard, peanut butter as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bars, hard, peanut butter have 13.4 times more Fat, 12.6 times more Saturated Fat, 16 times more Omega 6 and 3.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 300 kcal of Popcorn, sugar syrup/caramel, fat-free contain 1.8 times more Carbohydrate than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy per 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 6 and Protein
• Both Snacks, granola bars, hard, peanut butter as well as Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 3 and Fiber in 300 calories.