Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped VS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Snacks, popcorn, air-popped	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	19% 549kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	6.63% 6.44g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	2.82% 0.9g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	73.4% 95g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	54% 20.6g	17% 6.52g	38g per day for Men 19-50 years
Protein	32.8% 18.3g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11% 0.14mg	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% 44μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.55μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	42.5% 0.38mg	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	56.5% 4.52mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	94% 2.17mg	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	72.5% 507mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Snacks, granola bars, soft, uncoated, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, air-popped versus 5 oz of Snacks, granola bars, soft, uncoated, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, air-popped vs Snacks, granola bars, soft, uncoated, plain:

• 5 ounces of Snacks, popcorn, air-popped have 4.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, plain.
• While 5 oz of Snacks, granola bars, soft, uncoated, plain contain 2.8 times more Vitamin B1, 2 times more Vitamin B2 and more Vitamin B12 than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, granola bars, soft, uncoated, plain provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12
• Both Snacks, popcorn, air-popped as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped vs Snacks, granola bars, soft, uncoated, plain:

• 5 ounces of Snacks, popcorn, air-popped have 1.2 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus and 2.1 times more Zinc than Snacks, granola bars, soft, uncoated, plain.
• While 5 oz of Snacks, granola bars, soft, uncoated, plain contain 15 times more Calcium, 1.4 times more Manganese, more Selenium and 34.8 times more Sodium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, granola bars, soft, uncoated, plain contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, air-popped have 3.2 times more Fiber and 1.7 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• While 5 oz of Snacks, granola bars, soft, uncoated, plain contain 3.8 times more Fat, 11.4 times more Saturated Fat, 5.6 times more Omega 3 and 2.2 times more Omega 6 than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, granola bars, soft, uncoated, plain offer comparable quantities of Energy and Carbohydrate per five ounces.