Comparing Nutrients in 5 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Cooking Wine

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Cooking Wine	7%	0%	93%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Cooking Wine	Recommended Dietary Allowance
Energy	22.7% 658kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	25.7% 25g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	56.2% 18g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 95g	6.87% 8.93g	130g per day for Men 19-50 years
Sugars	54% 39g	3.03% 2.2g	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	11.6% 4.4g	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Cooking Wine	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	2.2% 0.028mg	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	28.7% 115μg	0.35% 1.4μg	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	1.57% 1.4mg	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	7.75% 1.16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Cooking Wine	Recommended Dietary Allowance
Calcium	8.5% 85mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	1.73% 0.016mg	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	56.3% 4.5mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	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	56% 393mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	23.7% 356mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Cooking Wine:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have more Vitamin B1, 11 times more Vitamin B2, 17.5 times more Vitamin B3, 17.5 times more Vitamin B6, 81 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Cooking Wine.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Cooking Wine have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Cooking Wine:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 6.7 times more Calcium, 32.7 times more Copper, 8 times more Iron, 10.1 times more Magnesium, 18.5 times more Phosphorus, 3.7 times more Potassium, 80 times more Selenium and 20 times more Zinc than Cooking Wine.
• While Cooking Wine contains 2.5 times more Sodium and 21.7 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).

Comparison of macro-nutrients per 5 ounces:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 9.3 times more Energy, more Fat, more Saturated Fat, more Omega 6, 10.6 times more Carbohydrate, 17.8 times more Sugars, more Fiber and 19.6 times more Protein than Cooking Wine.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Cooking Wine have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.