Comparing Nutrients in 7 ounces Fruit syrup VS Snacks, granola bars, soft, uncoated, raisin

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%

Macro Nutrients

	Fruit syrup	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Energy	23.3% 677kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	59.3% 19g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	35.5% 6.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	101% 132g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	0% 0g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	38.2% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.15% 0.024mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	15.7% 0.2mg	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	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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, soft, uncoated, raisin	Recommended Dietary Allowance
Calcium	1.6% 16mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	61.7% 0.56mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	5.26% 0.12mg	109% 2.5mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	0.41% 14mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fruit syrup vs Snacks, granola bars, soft, uncoated, raisin:

• Fruit syrup has more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• While Snacks, granola bars, soft, uncoated, raisin contain 7 times more Vitamin B1, 13.6 times more Vitamin B2, 91.8 times more Vitamin B3, 48 times more Vitamin B5, 103 times more Vitamin B6, more Vitamin B9 and more Vitamin B12 than Fruit syrup.
• Both Fruit syrup as well as Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Fruit syrup vs Snacks, granola bars, soft, uncoated, raisin:

• Snacks, granola bars, soft, uncoated, raisin contain 12.6 times more Calcium, 15.6 times more Copper, 61 times more Iron, 72 times more Magnesium, 20.7 times more Manganese, more Phosphorus, 51.7 times more Potassium, 19.6 times more Selenium, more Sodium and 5 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 7 ounces:

• Fruit syrup has 1.3 times more Carbohydrate than Snacks, granola bars, soft, uncoated, raisin.
• While Snacks, granola bars, soft, uncoated, raisin contain 1.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 42 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup as well as Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.