Comparing Nutrients in 500 calories Strawberry Toppings VS Candies, peanut bar

Weight per 500 calories

• Strawberry Toppings: 197g
• Candies, peanut bar: 96g

Candies, peanut bar have 2.1 times more energy per unit of mass than Strawberry Toppings, which is very high in comparison to other foods. Strawberry Toppings having high energy density.

Which food has more nutrients per 500 calories - Strawberry Toppings or Candies, peanut bar?

Macros Ratio

	Protein	Fat	Carbs
Strawberry Toppings	0%	0%	100%
Candies, peanut bar	11%	55%	34%

Macro Nutrients

	Strawberry Toppings	Candies, peanut bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	35% 45.4g	130g per day for Men 19-50 years
Sugars	74.3% 54g	55.8% 40.4g	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	3.63% 1.38g	10.3% 3.93g	38g per day for Men 19-50 years
Protein	0.7% 0.39g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Strawberry Toppings	Candies, peanut bar	Recommended Dietary Allowance
Vitamin A	0.22% 1.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.63% 0.047mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.094mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.024mg	11.3% 0.15mg	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	2.95% 12μg	18% 72μg	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	30% 27mg	0% 0mg	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	1.3% 0.2mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.15% 1.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Toppings	Candies, peanut bar	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.47% 74.7mg	1000mg per day for Men 19-50 years
Copper	7% 0.063mg	82.4% 0.74mg	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	6.9% 0.55mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	1.87% 7.87mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	51.8% 1.2mg	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	1.4% 9.84mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	2.95% 100mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	2.86% 1.57μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.3mg	9.96% 149mg	1500mg per day for Men 19-50 years
Zinc	1.07% 0.12mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	1.76% 65g	0.041% 1.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Strawberry Toppings vs Candies, peanut bar:

• Strawberry Toppings have more Vitamin C than Candies, peanut bar.
• While Candies, peanut bar contain 4.4 times more Vitamin B1, 2.8 times more Vitamin B2, 23.9 times more Vitamin B3, 8.4 times more Vitamin B5, 6.2 times more Vitamin B6, 6.1 times more Vitamin B9 and 20 times more Vitamin E than Strawberry Toppings.
• Both Strawberry Toppings as well as Candies, peanut bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Strawberry Toppings vs Candies, peanut bar:

• Candies, peanut bar contain 6.3 times more Calcium, 11.8 times more Copper, 1.7 times more Iron, 13.4 times more Magnesium, 3.6 times more Manganese, 30 times more Phosphorus, 3.9 times more Potassium, 2.9 times more Selenium, 3.6 times more Sodium and 32 times more Zinc than Strawberry Toppings.

Comparison of macro-nutrients per 500 calories:

• Strawberry Toppings have 2.9 times more Carbohydrate and 1.3 times more Sugars than Candies, peanut bar.
• While Candies, peanut bar contain 164 times more Fat, 455.3 times more Saturated Fat, 178.6 times more Omega 6, 2.9 times more Fiber and 37.7 times more Protein than Strawberry Toppings.
• Both Strawberry Toppings and Candies, peanut bar have similar amounts of Energy per 500 kcal.
• Both Strawberry Toppings as well as Candies, peanut bar have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.