Comparing Nutrients in 5 ounces Fruit syrup VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Fruit syrup	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	16.7% 483kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	67.6% 88g	130g per day for Men 19-50 years
Sugars	104% 75g	NA	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	0.37% 0.14g	18% 6.8g	38g per day for Men 19-50 years
Protein	0% 0g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.11% 0.017mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	5.12% 0.067mg	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	0% 0μg	4.25% 17μg	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	2.5% 2.27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	20% 0.18mg	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	0.71% 0.057mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	3.76% 0.086mg	84% 1.93mg	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	0% 0mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fruit syrup vs Snacks, granola bars, hard, almond:

• Fruit syrup has more Vitamin C than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 8.5 times more Vitamin B1, 5.8 times more Vitamin B2, 50.8 times more Vitamin B3, 46.6 times more Vitamin B5, 47 times more Vitamin B6 and more Vitamin B9 than Fruit syrup.
• Both Fruit syrup as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Fruit syrup vs Snacks, granola bars, hard, almond:

• Snacks, granola bars, hard, almond contain 4 times more Calcium, 7.1 times more Copper, 62.5 times more Iron, 81 times more Magnesium, 22.4 times more Manganese, more Phosphorus, 39 times more Potassium, 18.8 times more Selenium, more Sodium and 6.1 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 5 ounces:

• Fruit syrup has 1.4 times more Carbohydrate than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 1.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 48 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup as well as Snacks, granola bars, hard, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.