Comparing Nutrients in 100 grams Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	15% 432kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.2g	61.6% 80g	130g per day for Men 19-50 years
Sugars	NA	0.99% 0.72g	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	11% 4.2g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	14% 0.18mg	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	8.25% 33μg	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.8% 0.45μg	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	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	8% 80mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	63.2% 0.57mg	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	24.3% 1.94mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	43% 0.99mg	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	37.4% 262mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	22% 328mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.14% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Snacks, popcorn, cakes per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip versus 100 g of Snacks, popcorn, cakes 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 and chocolate chip vs Snacks, popcorn, cakes:

• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 1.6 times more Vitamin B1, 1.2 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Snacks, popcorn, cakes.
• While 100 g of Snacks, popcorn, cakes contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.8 times more Vitamin B6 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• 100 grams of Snacks, popcorn, cakes have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Snacks, popcorn, cakes 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 and chocolate chip vs Snacks, popcorn, cakes:

• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 8.9 times more Calcium and 1.4 times more Manganese than Snacks, popcorn, cakes.
• While 100 g of Snacks, popcorn, cakes contain 1.4 times more Copper, 1.8 times more Magnesium and 2.3 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, cakes contain similar levels of Iron, Phosphorus, Potassium and Sodium per 100 grams.
• 100 grams of Snacks, popcorn, cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 6.5 times more Fat, 11.6 times more Saturated Fat, 3.5 times more Omega 6 and 1.4 times more Fiber than Snacks, popcorn, cakes.
• While 100 g of Snacks, popcorn, cakes contain 1.3 times more Omega 3 and 1.3 times more Carbohydrate than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Snacks, popcorn, cakes offer comparable quantities of Energy and Protein per 100 grams.
• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3