Comparing Nutrients in 100 grams Snacks, granola bars, soft, uncoated, peanut butter VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	14.7% 426kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	4.7% 4.54g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.87g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	38% 14.5g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	12% 0.16mg	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	8% 32μg	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	9.1% 91mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	29% 0.26mg	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	26.6% 2.13mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	48.4% 1.1mg	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	35.7% 250mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	9.68% 329mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.09% 3.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Snacks, popcorn, air-popped per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, granola bars, soft, uncoated, peanut butter versus 100 g of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter have 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Snacks, popcorn, air-popped.
• While 100 g of Snacks, popcorn, air-popped contain 1.5 times more Vitamin B6 than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Snacks, popcorn, air-popped provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Snacks, granola bars, soft, uncoated, peanut butter vs Snacks, popcorn, air-popped:

• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter have 13 times more Calcium, 2.5 times more Copper, 1.3 times more Manganese, more Selenium and 51.1 times more Sodium than Snacks, popcorn, air-popped.
• While 100 g of Snacks, popcorn, air-popped contain 1.5 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Snacks, popcorn, air-popped contain similar levels of Potassium per 100 grams.
• 100 grams of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter have 3.5 times more Fat, 5.7 times more Saturated Fat and 1.9 times more Omega 6 than Snacks, popcorn, air-popped.
• While 100 g of Snacks, popcorn, air-popped contain 1.8 times more Omega 3 and 3.4 times more Fiber than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Snacks, popcorn, air-popped offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3