Comparing Nutrients in 7 ounces Snacks, granola bar, fruit-filled, nonfat VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	23.4% 679kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	137% 179g	130g per day for Men 19-50 years
Sugars	124% 89.8g	177% 128g	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	20.4% 15g	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	% 8.47g	NA	g per day for Men 19-50 years
Sucrose	% 66.5g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	21% 11.7g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	157% 627μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	99% 7.94mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	34.6% 242mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, fruit-filled, nonfat vs Popcorn, sugar syrup/caramel, fat-free:

• Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Vitamin B2, 33.8 times more Vitamin B6, 79 times more Vitamin B9, more Vitamin B12, more Vitamin C, 1.7 times more Vitamin E and 1.4 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.3 times more Vitamin B1 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Vitamin B3 per 7 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, fruit-filled, nonfat vs Popcorn, sugar syrup/caramel, fat-free:

• Snacks, granola bar, fruit-filled, nonfat have 1.7 times more Copper, 5 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium and 2.3 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 6 times more Calcium and 17.9 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 3 times more Fiber and 3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.6 times more Fat, 2.4 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.