Comparing Nutrients in 5 ounces Snacks, granola bars, hard, almond VS Syrup, fruit flavored

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Syrup, fruit flavored	0%	0%	100%

Macro Nutrients

	Snacks, granola bars, hard, almond	Syrup, fruit flavored	Recommended Dietary Allowance
Energy	24% 702kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	18% 6.8g	0% 0g	38g per day for Men 19-50 years
Protein	19.5% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Syrup, fruit flavored	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	0% 0mg	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	4.25% 17μg	0% 0μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Syrup, fruit flavored	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1.1% 0.01mg	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	44.3% 3.54mg	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	0.12% 0.003mg	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	46% 323mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	0.042% 1.4mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.33% 49.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Syrup, fruit flavored per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, hard, almond versus 5 oz of Syrup, fruit flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, hard, almond vs Syrup, fruit flavored:

• 5 ounces of Snacks, granola bars, hard, almond have 40 times more Vitamin B1, 6.4 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Syrup, fruit flavored.
• 5 ounces of Syrup, fruit flavored have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, granola bars, hard, almond as well as Syrup, fruit flavored have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, almond vs Syrup, fruit flavored:

• 5 ounces of Snacks, granola bars, hard, almond have more Calcium, 18.1 times more Copper, 83.3 times more Iron, 81 times more Magnesium, 682.5 times more Manganese, more Phosphorus, 273 times more Potassium, 37.5 times more Selenium, more Sodium and 26.3 times more Zinc than Syrup, fruit flavored.
• 5 ounces of Syrup, fruit flavored lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, almond have 1.9 times more Energy, 1275 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrup, fruit flavored.
• Both Snacks, granola bars, hard, almond and Syrup, fruit flavored offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Syrup, fruit flavored provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein