Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, plain VS Fruit syrup

Weight per 500 calories

• Snacks, granola bars, soft, uncoated, plain: 113g
• Fruit syrup: 147g

Snacks, granola bars, soft, uncoated, plain have 1.3 times more energy per 100g than Fruit syrup. It has very high energy density when compared to other foods. Fruit syrup having high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, plain or Fruit syrup?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Fruit syrup	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.67g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	107% 77.7g	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	13.7% 5.2g	0.39% 0.15g	38g per day for Men 19-50 years
Protein	15% 8.35g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	Fruit syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	4.03% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	1.35% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	0.11% 0.018mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	0.29% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	0.11% 0.001mg	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	6.77% 27μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.3% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.6% 2.35mg	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	0.098% 0.015mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, plain	Fruit syrup	Recommended Dietary Allowance
Calcium	12% 119mg	1.17% 11.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	2.93% 0.026mg	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	36% 2.9mg	0.73% 0.059mg	8mg per day for Men 19-50 years
Magnesium	20% 83.5mg	0.35% 1.47mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	3.9% 0.089mg	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	37% 260mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	0.3% 10.3mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	2.13% 1.17μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	3.47% 0.38mg	11mg per day for Men 19-50 years
Water	0.2% 7.22g	0.58% 21.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, plain vs Fruit syrup:

• Snacks, granola bars, soft, uncoated, plain have 6.9 times more Vitamin B1, 10.6 times more Vitamin B2, 40 times more Vitamin B5, 77 times more Vitamin B6, more Vitamin B9 and more Vitamin B12 than Fruit syrup.
• Both Snacks, granola bars, soft, uncoated, plain as well as Fruit syrup have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, soft, uncoated, plain vs Fruit syrup:

• Snacks, granola bars, soft, uncoated, plain have 10.1 times more Calcium, 11.5 times more Copper, 49.3 times more Iron, 57 times more Magnesium, 19.3 times more Manganese, more Phosphorus, 35.7 times more Potassium, 15.6 times more Selenium, more Sodium and 4.4 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bars, soft, uncoated, plain have more Fat, more Saturated Fat, more Omega 3, more Omega 6, 35.4 times more Fiber and more Protein than Fruit syrup.
• While Fruit syrup contains 1.6 times more Carbohydrate than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Fruit syrup have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bars, soft, uncoated, plain as well as Fruit syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.