Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Syrup, fruit flavored

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip: 116g
• Syrup, fruit flavored: 192g

Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.7 times more energy per 100g than Syrup, fruit flavored. It has very high energy density when compared to other foods. Syrup, fruit flavored having high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip or Syrup, fruit flavored?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Syrup, fruit flavored	0%	0%	100%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Syrup, fruit flavored	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	0.039% 0.038g	97g per day for Men 19-50 years
Saturated Fat	20.2% 6.47g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	31% 5.25g	0% 0g	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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	172% 125g	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	12.8% 4.86g	0% 0g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Syrup, fruit flavored	Recommended Dietary Allowance
Vitamin A	0.26% 2.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	1.62% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.65mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.9% 0.12mg	0% 0mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Syrup, fruit flavored	Recommended Dietary Allowance
Calcium	9.26% 93mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	1.5% 0.013mg	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	0.72% 0.057mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	0.46% 1.9mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	0.17% 0.004mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	0.056% 1.9mg	3400mg per day for Men 19-50 years
Selenium	NA	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	1.04% 0.11mg	11mg per day for Men 19-50 years
Water	0.18% 6.83g	1.8% 66.7g	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 Syrup, fruit flavored:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 10.4 times more Vitamin B1, 6.6 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin B12 than Syrup, fruit flavored.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Syrup, fruit flavored 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 Syrup, fruit flavored:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have more Calcium, 34.5 times more Copper, 39.1 times more Iron, 53.2 times more Magnesium, 407.8 times more Manganese, more Phosphorus, 227.8 times more Potassium, more Sodium and 17.1 times more Zinc than Syrup, fruit flavored.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 604.2 times more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrup, fruit flavored.
• While Syrup, fruit flavored contains 1.7 times more Carbohydrate than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Syrup, fruit flavored have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Syrup, fruit flavored have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.