Comparing Nutrients in 100 grams Pie fillings, cherry, low calorie VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, cherry, low calorie	6%	3%	91%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Pie fillings, cherry, low calorie	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	1.83% 53kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	39.7% 12.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.15g	38% 27.5g	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	3.16% 1.2g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	1.46% 0.82g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, cherry, low calorie	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.08% 0.027mg	27% 0.35mg	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% 4μg	20.3% 81μg	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	3.1% 2.8mg	1.1% 1mg	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	0% 0mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, cherry, low calorie	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	1.1% 11mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	9.33% 0.084mg	40% 0.36mg	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	4.13% 0.33mg	39.8% 3.18mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	2.48% 0.057mg	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	2.14% 15mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie fillings, cherry, low calorie vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Pie fillings, cherry, low calorie have 1.3 times more Vitamin A and 2.8 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 14 times more Vitamin B1, 2.8 times more Vitamin B2, 4.8 times more Vitamin B3, 13 times more Vitamin B6, 20.3 times more Vitamin B9, more Vitamin E and more Vitamin K than Pie fillings, cherry, low calorie.
• Both Pie fillings, cherry, low calorie as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pie fillings, cherry, low calorie vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Pie fillings, cherry, low calorie have 21.2 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 5.5 times more Calcium, 4.3 times more Copper, 9.6 times more Iron, 12.6 times more Magnesium, 18.5 times more Phosphorus, 2.8 times more Potassium, 160 times more Selenium, 20.9 times more Sodium and 22.9 times more Zinc than Pie fillings, cherry, low calorie.

Comparison of macro-nutrients per 100 grams:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 8.8 times more Energy, 110 times more Fat, more Saturated Fat, more Omega 6, 5.6 times more Carbohydrate, 3 times more Sugars, 2.6 times more Fiber and 12 times more Protein than Pie fillings, cherry, low calorie.
• Both Pie fillings, cherry, low calorie as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.