Comparing Nutrients in 7 ounces Fruit syrup VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Fruit syrup	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	23.3% 677kcal	34% 982kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	77.6% 25g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	95% 123g	130g per day for Men 19-50 years
Sugars	145% 105g	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	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	0.52% 0.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	0% 0g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.15% 0.024mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	7.17% 0.093mg	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	0% 0μg	5.95% 24μg	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	3.53% 3.18mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	28% 0.25mg	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	0.99% 0.079mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	5.26% 0.12mg	118% 2.7mg	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	0% 0mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	0.41% 14mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit syrup VS Snacks, granola bars, hard, almond per 7 oz

Compare the macro and micronutrient content in 7 oz of Fruit syrup versus 7 oz of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fruit syrup vs Snacks, granola bars, hard, almond:

• 7 oz of Snacks, granola bars, hard, almond contain 8.5 times more Vitamin B1, 5.8 times more Vitamin B2, 50.8 times more Vitamin B3, 46.6 times more Vitamin B5, 47 times more Vitamin B6 and more Vitamin B9 than Fruit syrup.
• 7 ounces of Fruit syrup have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Fruit syrup as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Fruit syrup vs Snacks, granola bars, hard, almond:

• 7 oz of Snacks, granola bars, hard, almond contain 4 times more Calcium, 7.1 times more Copper, 62.5 times more Iron, 81 times more Magnesium, 22.4 times more Manganese, more Phosphorus, 39 times more Potassium, 18.8 times more Selenium, more Sodium and 6.1 times more Zinc than Fruit syrup.
• 7 ounces of Fruit syrup lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fruit syrup have 1.4 times more Carbohydrate than Snacks, granola bars, hard, almond.
• While 7 oz of Snacks, granola bars, hard, almond contain 1.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 48 times more Fiber and more Protein than Fruit syrup.
• 7 ounces of Fruit syrup provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein