Comparing Nutrients in 5 ounces Snacks, granola bars, hard, peanut butter VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	23.6% 685kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	34.8% 33.7g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.3g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	126% 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	11% 4.1g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	25% 14g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	3.03% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	6.38% 25.5μg	1.4% 5.67μg	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	0.31% 0.28mg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	22% 0.2mg	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	42.5% 3.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	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	28% 197mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, peanut butter VS Popcorn, sugar syrup/caramel, fat-free per 5 oz

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

Lets compare vitamin content per 5 ounces of Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 5 ounces of Snacks, granola bars, hard, peanut butter have 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.8 times more Vitamin B3, 2 times more Vitamin B6 and 4.5 times more Vitamin B9 than Popcorn, sugar syrup/caramel, fat-free.
• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9
• Both Snacks, granola bars, hard, peanut butter as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, peanut butter vs Popcorn, sugar syrup/caramel, fat-free:

• 5 ounces of Snacks, granola bars, hard, peanut butter have 2.3 times more Calcium, 1.6 times more Copper, 3 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 2.6 times more Potassium, 4.2 times more Selenium and 2 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Snacks, granola bars, hard, peanut butter and Popcorn, sugar syrup/caramel, fat-free contain similar levels of Sodium per five ounces.
• 5 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, peanut butter have 1.3 times more Energy, 17 times more Fat, 16 times more Saturated Fat, 2.4 times more Omega 3, 20.3 times more Omega 6 and 4.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 5 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.4 times more Carbohydrate than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Fiber per five ounces.