Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Snacks, popcorn, air-popped

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip: 116g
• Snacks, popcorn, air-popped: 129g

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

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip or Snacks, popcorn, air-popped?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	20.2% 6.47g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	4.36% 0.07g	1.6g per day for Men 19-50 years
Omega 6	31% 5.25g	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0.4% 1.16mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	1.55% 1.12g	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	0.12% 0.09g	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	% 0.09g	g per day for Men 19-50 years
Sucrose	NA	% 0.93g	g per day for Men 19-50 years
Fiber	12.8% 4.86g	49.3% 18.7g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0.26% 2.3μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	8.25% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.65mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.9% 0.12mg	15.6% 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	9.55% 38μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.7% 0.52μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.5% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	9.26% 93mg	0.9% 9.04mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	37.6% 0.34mg	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	28% 2.25mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	62.5% 1.44mg	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	43.3% 303mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	36% 3.98mg	11mg per day for Men 19-50 years
Water	0.18% 6.83g	0.12% 4.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, popcorn, air-popped:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.3 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin B12 than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.8 times more Vitamin B6 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, air-popped have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, popcorn, air-popped:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 10.2 times more Calcium, 1.4 times more Copper and 36.7 times more Sodium than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.8 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 2 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, air-popped have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 3.9 times more Fat, 7.9 times more Saturated Fat and 1.8 times more Omega 6 than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.4 times more Carbohydrate, 3.9 times more Fiber and 1.5 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, air-popped have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, popcorn, air-popped have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.