Comparing Nutrients in 100 calories Snacks, granola bars, hard, chocolate chip VS Fruit syrup

Weight per 100 calories

• Snacks, granola bars, hard, chocolate chip: 23g
• Fruit syrup: 29.3g

Snacks, granola bars, hard, chocolate chip have 1.3 times more energy per 100g than Fruit syrup. It has very high energy density when compared to other foods. Fruit syrup having high energy density.

Which food has more nutrients per 100 calories - Snacks, granola bars, hard, chocolate chip or Fruit syrup?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, chocolate chip	6%	32%	62%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Snacks, granola bars, hard, chocolate chip	Fruit syrup	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.72g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	8.14% 2.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	19.2% 25g	130g per day for Men 19-50 years
Sugars	NA	21.4% 15.5g	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	2.64% 1g	0.077% 0.029g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, chocolate chip	Fruit syrup	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.42% 0.041mg	0.81% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.76% 0.023mg	0.27% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.79% 0.13mg	0.022% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	0.059% 0.003mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1% 0.013mg	0.023% 0mg	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	0.74% 2.97μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.095% 0.002μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.025% 0.023mg	0.52% 0.47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.02% 0.003mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.024% 0.029μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, chocolate chip	Fruit syrup	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	0.23% 2.35mg	1000mg per day for Men 19-50 years
Copper	6.62% 0.06mg	0.59% 0.005mg	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	8.7% 0.7mg	0.15% 0.012mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	0.07% 0.29mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	0.78% 0.018mg	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	6.65% 46.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.3mg	0.06% 2.05mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.85μg	0.43% 0.23μg	55μg per day for Men 19-50 years
Sodium	5.24% 78.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	0.69% 0.076mg	11mg per day for Men 19-50 years
Water	0.015% 0.55g	0.12% 4.32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, granola bars, hard, chocolate chip vs Fruit syrup:

• Snacks, granola bars, hard, chocolate chip have 4.2 times more Vitamin B1, 6.5 times more Vitamin B2, 39.4 times more Vitamin B5 and 45.2 times more Vitamin B6 than Fruit syrup.
• Both Snacks, granola bars, hard, chocolate chip as well as Fruit syrup have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Snacks, granola bars, hard, chocolate chip vs Fruit syrup:

• Snacks, granola bars, hard, chocolate chip have 7.5 times more Calcium, 11.3 times more Copper, 59.4 times more Iron, 56.1 times more Magnesium, 19.2 times more Manganese, more Phosphorus, 27.9 times more Potassium, 12.2 times more Selenium, more Sodium and 5.8 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 100 calories:

• Snacks, granola bars, hard, chocolate chip have more Fat, more Saturated Fat, more Omega 6, 34.3 times more Fiber and more Protein than Fruit syrup.
• While Fruit syrup contains 1.5 times more Carbohydrate than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip and Fruit syrup have similar amounts of Energy per 100 kcal.
• Both Snacks, granola bars, hard, chocolate chip as well as Fruit syrup have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.