Comparing Nutrients in 100 grams Candies, coconut bar, not chocolate covered VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	16.6% 481kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.7g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	80% 25.5g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	58.5% 76g	130g per day for Men 19-50 years
Sugars	50% 36g	0.9% 0.65g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	17% 6.4g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.75% 0.069mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	16% 0.21mg	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	5.5% 22μg	4.5% 18μg	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% 2.7mg	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	1.33% 0.2mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	29% 0.26mg	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	9.63% 0.77mg	36% 2.87mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	47% 1.1mg	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	13.3% 93mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	8.65% 294mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	8.53% 128mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	9.27% 1.02mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.11% 4.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Candies, coconut bar, not chocolate covered vs Snacks, popcorn, microwave, 94% fat free:

• Candies, coconut bar, not chocolate covered have 1.2 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain more Vitamin A, 7.2 times more Vitamin B2, 4.7 times more Vitamin B3, 4.7 times more Vitamin B6 and 2.1 times more Vitamin E than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B1 per 100 g.
• Both Candies, coconut bar, not chocolate covered as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Candies, coconut bar, not chocolate covered vs Snacks, popcorn, microwave, 94% fat free:

• Candies, coconut bar, not chocolate covered have 3.1 times more Calcium, 1.4 times more Copper and 1.2 times more Selenium than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.7 times more Iron, 4.6 times more Magnesium, 3.3 times more Phosphorus, 4.5 times more Sodium and 2.7 times more Zinc than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Snacks, popcorn, microwave, 94% fat free have similar amounts of Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Candies, coconut bar, not chocolate covered have 4.5 times more Fat, 21.6 times more Saturated Fat and 55.6 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain more Omega 3, 25.7 times more Omega 6, 1.4 times more Carbohydrate, 2.1 times more Fiber and 5 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Snacks, popcorn, microwave, 94% fat free have similar amounts of Energy per 100 g.
• Both Candies, coconut bar, not chocolate covered as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.