Comparing Nutrients in 500 calories Pie fillings, cherry, low calorie VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Weight per 500 calories

• Pie fillings, cherry, low calorie: 943g
• Breakfast bars, oats, sugar, raisins, coconut (include granola bar): 108g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 8.8 times more energy per unit of mass than Pie fillings, cherry, low calorie, which is very high in comparison to other foods. Pie fillings, cherry, low calorie having low energy density.

Which food has more nutrients per 500 calories - Pie fillings, cherry, low calorie or Breakfast bars, oats, sugar, raisins, coconut (include granola bar)?

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, cherry, low calorie	6%	3%	91%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Pie fillings, cherry, low calorie	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	42.7% 13.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	9.98% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	55.3% 72g	130g per day for Men 19-50 years
Sugars	119% 86.3g	41% 29.7g	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	29.8% 11.3g	8.8% 3.34g	38g per day for Men 19-50 years
Protein	14% 7.74g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, cherry, low calorie	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	10.5% 94μg	0.96% 8.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	11.8% 1.9mg	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	19.6% 0.25mg	29% 0.38mg	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	9.43% 37.7μg	22% 87.3μg	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	29.4% 26.4mg	1.2% 1.08mg	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	0% 0mg	5.9% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.3% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, cherry, low calorie	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	10.4% 104mg	6.47% 64.7mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	43% 0.39mg	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	39% 3.1mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	18% 75.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	20.2% 142mg	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	7.55% 113mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	22% 818g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie fillings, cherry, low calorie vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Pie fillings, cherry, low calorie have 10.9 times more Vitamin A, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 24.5 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin E and more Vitamin K than Pie fillings, cherry, low calorie.
• Both Pie fillings, cherry, low calorie as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pie fillings, cherry, low calorie vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Pie fillings, cherry, low calorie have 1.6 times more Calcium, 2 times more Copper, 3.2 times more Potassium and 185.3 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 1.4 times more Magnesium, 2.1 times more Phosphorus, 18.3 times more Selenium, 2.4 times more Sodium and 2.6 times more Zinc than Pie fillings, cherry, low calorie.
• Both Pie fillings, cherry, low calorie and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie fillings, cherry, low calorie have 1.6 times more Carbohydrate, 2.9 times more Sugars and 3.4 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 12.6 times more Fat, more Saturated Fat, more Omega 6 and 1.4 times more Protein than Pie fillings, cherry, low calorie.
• Both Pie fillings, cherry, low calorie and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Energy per 500 kcal.
• Both Pie fillings, cherry, low calorie as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.