Comparing Nutrients in 100 calories Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Snacks, popcorn, air-popped

Weight per 100 calories

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip: 23g
• Snacks, popcorn, air-popped: 26g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip or Snacks, popcorn, air-popped?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	4.04% 1.3g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	3.44% 0.58g	17g per day for Men 19-50 years
Cholesterol	0.08% 0.23mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.22g	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	0.025% 0.018g	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	% 0.018g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	2.56% 0.97g	9.86% 3.75g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	5.97% 3.34g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	1.65% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.45% 0.12mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	3.12% 0.041mg	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	1.9% 7.64μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.34% 0.1μg	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.5% 0.075mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.26% 0.31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	0.18% 1.8mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	7.52% 0.068mg	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	5.6% 0.45mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	4.85% 20.4mg	8.86% 37.2mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	12.5% 0.29mg	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	8.66% 60.6mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.06% 76mg	0.14% 2.07mg	1500mg per day for Men 19-50 years
Zinc	3.58% 0.39mg	7.24% 0.8mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.023% 0.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, popcorn, air-popped:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.3 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin B12 than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.8 times more Vitamin B6 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, air-popped have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Snacks, popcorn, air-popped:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 10.2 times more Calcium, 1.4 times more Copper and 36.7 times more Sodium than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.8 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 2 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, air-popped have similar amounts of Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 3.9 times more Fat, 7.9 times more Saturated Fat and 1.8 times more Omega 6 than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.4 times more Carbohydrate, 3.9 times more Fiber and 1.5 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, air-popped have similar amounts of Energy per 100 kcal.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, popcorn, air-popped have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.