Comparing Nutrients in 5 ounces Popcorn, sugar syrup/caramel, fat-free VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	18.6% 540kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	84.6% 110g	130g per day for Men 19-50 years
Sugars	126% 92g	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.48mg	3.54% 0.57mg	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	5.12% 0.067mg	173% 2.25mg	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	1.4% 5.67μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.6% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	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	1.23% 0.18mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	14% 1.13mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	17% 71mg	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	11% 78mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.52% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, granola bar, fruit-filled, nonfat per 5 oz

Compare the macro and micronutrient content in 5 oz of Popcorn, sugar syrup/caramel, fat-free versus 5 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Vitamin B1 than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 33.8 times more Vitamin B6, 79 times more Vitamin B9 and more Vitamin B12 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin B12
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 17.9 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 1.7 times more Copper, 5 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium and 2.3 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 2.4 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Snacks, granola bar, fruit-filled, nonfat.
• While 5 oz of Snacks, granola bar, fruit-filled, nonfat contain 3 times more Fiber and 3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6