Comparing Nutrients in 5 ounces Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	21% 612kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.92g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	38% 6.44g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88g	87.3% 114g	130g per day for Men 19-50 years
Sugars	NA	1.4% 1.02g	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	15.7% 5.95g	11% 4.1g	38g per day for Men 19-50 years
Protein	25% 14g	24.6% 13.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	19.7% 0.26mg	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	11.7% 46.8μg	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.6% 0.64μg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	89.6% 0.81mg	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	34.4% 2.75mg	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	53.7% 225mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	60.7% 1.4mg	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	53% 371mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	27.2% 408mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	51.4% 5.66mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Snacks, popcorn, cakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip versus 5 oz of Snacks, popcorn, cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, popcorn, cakes:

• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.6 times more Vitamin B1, 1.2 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Snacks, popcorn, cakes.
• While 5 oz of Snacks, popcorn, cakes contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.8 times more Vitamin B6 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• 5 ounces of Snacks, popcorn, cakes have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, popcorn, cakes:

• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 8.9 times more Calcium and 1.4 times more Manganese than Snacks, popcorn, cakes.
• While 5 oz of Snacks, popcorn, cakes contain 1.4 times more Copper, 1.8 times more Magnesium and 2.3 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, cakes contain similar levels of Iron, Phosphorus, Potassium and Sodium per five ounces.
• 5 ounces of Snacks, popcorn, cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 6.5 times more Fat, 11.6 times more Saturated Fat, 3.5 times more Omega 6 and 1.4 times more Fiber than Snacks, popcorn, cakes.
• While 5 oz of Snacks, popcorn, cakes contain 1.3 times more Omega 3 and 1.3 times more Carbohydrate than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, cakes offer comparable quantities of Energy and Protein per five ounces.
• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3