Comparing Nutrients in 100 grams Snacks, granola bars, hard, almond VS Fruit syrup

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Snacks, granola bars, hard, almond	Fruit syrup	Recommended Dietary Allowance
Energy	17% 495kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	65.5% 85g	130g per day for Men 19-50 years
Sugars	NA	73% 53g	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	12.6% 4.8g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Fruit syrup	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	0.075% 0.012mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	0.077% 0.001mg	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	3% 12μg	0% 0μg	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	0% 0mg	1.78% 1.6mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Fruit syrup	Recommended Dietary Allowance
Calcium	3.2% 32mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	2% 0.018mg	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	31.3% 2.5mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.37mg	2.65% 0.061mg	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	32.6% 228mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.03% 273mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, granola bars, hard, almond vs Fruit syrup:

• Snacks, granola bars, hard, almond have 8.5 times more Vitamin B1, 5.8 times more Vitamin B2, 50.8 times more Vitamin B3, 46.6 times more Vitamin B5, 47 times more Vitamin B6 and more Vitamin B9 than Fruit syrup.
• While Fruit syrup contains more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond as well as Fruit syrup have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, granola bars, hard, almond vs Fruit syrup:

• Snacks, granola bars, hard, almond have 4 times more Calcium, 7.1 times more Copper, 62.5 times more Iron, 81 times more Magnesium, 22.4 times more Manganese, more Phosphorus, 39 times more Potassium, 18.8 times more Selenium, more Sodium and 6.1 times more Zinc than Fruit syrup.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, hard, almond have 1.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 48 times more Fiber and more Protein than Fruit syrup.
• While Fruit syrup contains 1.4 times more Carbohydrate than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond as well as Fruit syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.