Comparing Nutrients in 7 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	26.5% 768kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	58.6% 9.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	103% 134g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	75.7% 28.8g	24% 9.13g	38g per day for Men 19-50 years
Protein	46% 25.7g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15.3% 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	15.4% 61.5μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	32.2% 0.77μg	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	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	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	1.4% 14mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	59.5% 0.54mg	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	79% 6.33mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	132% 3.04mg	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	101% 710mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Snacks, granola bars, soft, uncoated, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, air-popped versus 7 oz of Snacks, granola bars, soft, uncoated, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped vs Snacks, granola bars, soft, uncoated, plain:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped vs Snacks, granola bars, soft, uncoated, plain:

• 7 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 7 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 seven ounces.
• 7 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.