Comparing Nutrients in 500 calories Breakfast bar, corn flake crust with fruit VS Popcorn, microwave, low fat and sodium

Weight per 500 calories

• Breakfast bar, corn flake crust with fruit: 133g
• Popcorn, microwave, low fat and sodium: 117g

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

Discover which food has more nutrients per 500 calories - Breakfast bar, corn flake crust with fruit or Popcorn, microwave, low fat and sodium?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.97g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	6.23% 2g	5.15% 1.65g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	22.7% 3.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	0.87% 0.63g	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	7.35% 2.8g	43.6% 16.6g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	90% 809μg	0.91% 8.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	9.86% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	15.2% 0.2mg	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	36% 144μg	4.95% 20μg	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% 0mg	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	6.74% 1mg	39% 5.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.4μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	5.45% 54.5mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	70.6% 0.64mg	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	80.8% 6.46mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	8.55% 36mg	42% 176mg	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	19.6% 137mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	8.26% 281mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	18.2% 10μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	40.6% 4.46mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	0.088% 3.26g	3700g per day for Men 19-50 years

Breakfast Bar, Corn Flake Crust With Fruit VS Popcorn, Microwave, Low Fat And Sodium Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Breakfast bar, corn flake crust with fruit or Popcorn, microwave, low fat and sodium?

Lets compare vitamin content per 500 calories of Breakfast bar, corn flake crust with fruit vs Popcorn, microwave, low fat and sodium:

• 500 calories of Breakfast bar, corn flake crust with fruit have 99.1 times more Vitamin A, 3.3 times more Vitamin B1, 11.4 times more Vitamin B2, 7.4 times more Vitamin B3, 9.4 times more Vitamin B6 and 7.2 times more Vitamin B9 than Popcorn, microwave, low fat and sodium.
• While 500 kcal of Popcorn, microwave, low fat and sodium contain 5.8 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Popcorn, microwave, low fat and sodium provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin E
• 500 calories of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Breakfast bar, corn flake crust with fruit as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Breakfast bar, corn flake crust with fruit vs Popcorn, microwave, low fat and sodium:

• 500 calories of Breakfast bar, corn flake crust with fruit have 2.4 times more Iron, 2 times more Selenium and 1.2 times more Zinc than Popcorn, microwave, low fat and sodium.
• While 500 kcal of Popcorn, microwave, low fat and sodium contain 4.8 times more Copper, 4.9 times more Magnesium, 2.2 times more Phosphorus and 1.3 times more Sodium than Breakfast bar, corn flake crust with fruit.
• 500 calories of Breakfast bar, corn flake crust with fruit lack sufficient amounts of Magnesium
• Both Breakfast bar, corn flake crust with fruit as well as Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Breakfast bar, corn flake crust with fruit have 74.2 times more Sugars than Popcorn, microwave, low fat and sodium.
• While 500 kcal of Popcorn, microwave, low fat and sodium contain 3.9 times more Omega 3, 3.4 times more Omega 6, 5.9 times more Fiber and 2.5 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Popcorn, microwave, low fat and sodium offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Breakfast bar, corn flake crust with fruit provide inadequate amounts of Omega 3, Omega 6 and Fiber