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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.14% 0.34mg	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	122% 1.6mg	3.6% 0.047mg	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	79% 316μg	1% 4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.5% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	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	1.47% 0.22mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Vitamin B2, 33.8 times more Vitamin B6, 79 times more Vitamin B9, more Vitamin B12, more Vitamin C, 1.7 times more Vitamin E and 1.4 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.3 times more Vitamin B1 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Vitamin B3 per 100 g.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Snacks, granola bar, fruit-filled, nonfat have 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.
• While Popcorn, sugar syrup/caramel, fat-free contains 6 times more Calcium and 17.9 times more Sodium than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, fruit-filled, nonfat have 3 times more Fiber and 3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.6 times more Fat, 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.
• Both Snacks, granola bar, fruit-filled, nonfat and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy and Carbohydrate per 100 g.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.