Comparing Nutrients in 500 calories Snacks, granola bars, hard, peanut butter VS Popcorn, sugar syrup/caramel, fat-free

Weight per 500 calories

• Snacks, granola bars, hard, peanut butter: 104g
• Popcorn, sugar syrup/caramel, fat-free: 131g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.3g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	3.77% 0.06g	1.6g per day for Men 19-50 years
Omega 6	72.8% 12.4g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	7.9% 3g	8.63% 3.3g	38g per day for Men 19-50 years
Protein	18% 10g	4.7% 2.62g	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	0.12% 1.04μg	0.29% 2.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	5.86% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.64% 0.099mg	4.74% 0.062mg	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	4.66% 18.6μg	1.3% 5.25μg	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	0.23% 0.21mg	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	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.98% 1.2μg	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	4.24% 42.4mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	20.4% 0.18mg	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	31% 2.5mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	20.6% 144mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	8.86% 301mg	4.25% 144mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.21% 7.87g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Hard, Peanut Butter VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bars, hard, peanut butter or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 500 calories of Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 500 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 500 kcal of Popcorn, sugar syrup/caramel, fat-free contain 1.3 times more Sodium than Snacks, granola bars, hard, peanut butter.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.