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

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Fruit syrup	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	16.7% 483kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	50.5% 16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	78.6% 102g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	0% 0g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Snacks, granola bars, hard, chocolate chip	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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.11% 0.017mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	6.32% 0.082mg	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	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	0.16% 0.14mg	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, chocolate chip	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	41% 0.37mg	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	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	3.76% 0.086mg	93% 2.14mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	32.2% 17.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Fruit syrup has 16 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 5.5 times more Vitamin B1, 8.3 times more Vitamin B2, 46.3 times more Vitamin B3, 50.6 times more Vitamin B5, 58 times more Vitamin B6 and more Vitamin B9 than Fruit syrup.
• Both Fruit syrup as well as Snacks, granola bars, hard, chocolate chip 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, chocolate chip:

• Snacks, granola bars, hard, chocolate chip contain 9.6 times more Calcium, 14.5 times more Copper, 76.3 times more Iron, 72 times more Magnesium, 24.7 times more Manganese, more Phosphorus, 35.9 times more Potassium, 15.6 times more Selenium, more Sodium and 7.4 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, hard, chocolate chip contain 1.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 44 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup and Snacks, granola bars, hard, chocolate chip have similar amounts of Carbohydrate per 5 oz.
• Both Fruit syrup as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.