Comparing Nutrients in 500 calories Candies, coconut bar, not chocolate covered VS Snacks, popcorn, microwave, 94% fat free

Weight per 500 calories

• Candies, coconut bar, not chocolate covered: 104g
• Snacks, popcorn, microwave, 94% fat free: 124g

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

Which food has more nutrients per 500 calories - Candies, coconut bar, not chocolate covered or Snacks, popcorn, microwave, 94% fat free?

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.7g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	83% 26.5g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	72.8% 95g	130g per day for Men 19-50 years
Sugars	52% 37.6g	1.1% 0.81g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	17.5% 6.65g	44.5% 17g	38g per day for Men 19-50 years
Protein	3.95% 2.2g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.98% 0.072mg	7.26% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	20% 0.26mg	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	5.7% 23μg	5.6% 22.4μg	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	3.1% 2.8mg	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	1.4% 0.21mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.087% 0.1μg	1.14% 1.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	4.47% 44.7mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	36.2% 0.33mg	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	10% 0.8mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	58.7% 1.35mg	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	14% 97mg	54% 378mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	16.3% 8.94μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	9.64% 1.06mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.14% 5.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, coconut bar, not chocolate covered vs Snacks, popcorn, microwave, 94% fat free:

• Snacks, popcorn, microwave, 94% fat free contain 8.6 times more Vitamin B2, 5.6 times more Vitamin B3 and 5.6 times more Vitamin B6 than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Candies, coconut bar, not chocolate covered as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Candies, coconut bar, not chocolate covered vs Snacks, popcorn, microwave, 94% fat free:

• Snacks, popcorn, microwave, 94% fat free contain 4.5 times more Iron, 5.5 times more Magnesium, 3.9 times more Phosphorus, 5.3 times more Sodium and 3.3 times more Zinc than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Snacks, popcorn, microwave, 94% fat free have similar amounts of Copper, Manganese, Potassium and Selenium per 500 kcal.
• Both Candies, coconut bar, not chocolate covered as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, coconut bar, not chocolate covered have 3.8 times more Fat, 18 times more Saturated Fat and 46.5 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 30.8 times more Omega 6, 1.6 times more Carbohydrate, 2.5 times more Fiber and 6 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Snacks, popcorn, microwave, 94% fat free have similar amounts of Energy per 500 kcal.
• Both Candies, coconut bar, not chocolate covered as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.