Comparing Nutrients in 100 grams Popcorn, sugar syrup/caramel, fat-free VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	13% 381kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	89.2% 64.7g	62.4% 45.2g	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	10.3% 7.46g	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	% 4.27g	g per day for Men 19-50 years
Sucrose	NA	% 33.5g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	3.57% 2g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.17% 0.038mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.14% 0.34mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	122% 1.6mg	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	79% 316μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.5% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	0.87% 0.13mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	10% 0.8mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.86% 55mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	0.16% 6g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, granola bar, fruit-filled, nonfat per 100 g

Compare the macro and micronutrient content in 100 g of Popcorn, sugar syrup/caramel, fat-free versus 100 g of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Vitamin B1 than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 33.8 times more Vitamin B6, 79 times more Vitamin B9 and more Vitamin B12 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin B12
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Popcorn, sugar syrup/caramel, fat-free vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 17.9 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 1.7 times more Copper, 5 times more Iron, 1.9 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium and 2.3 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 2.4 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Sugars than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 3 times more Fiber and 3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6