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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	15.3% 443kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	4.7% 4.54g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.25g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	51.8% 67.3g	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	12% 4.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.52mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 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	6% 24μg	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.3% 0.39μg	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, plain	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	10.5% 105mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	32% 2.56mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	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	33% 230mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	9.68% 329mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.09% 3.32g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Snacks, granola bars, soft, uncoated, plain 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, plain vs Snacks, popcorn, air-popped:

• 100 grams of Snacks, granola bars, soft, uncoated, plain have 2.8 times more Vitamin B1, 2 times more Vitamin B2 and more Vitamin B12 than Snacks, popcorn, air-popped.
• While 100 g of Snacks, popcorn, air-popped contain 4.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Snacks, popcorn, air-popped provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, plain 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, plain vs Snacks, popcorn, air-popped:

• 100 grams of Snacks, granola bars, soft, uncoated, plain have 15 times more Calcium, 1.4 times more Manganese, more Selenium and 34.8 times more Sodium than Snacks, popcorn, air-popped.
• While 100 g of Snacks, popcorn, air-popped contain 1.9 times more Magnesium, 1.6 times more Phosphorus and 2.1 times more Zinc than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Snacks, popcorn, air-popped contain similar levels of Copper, Iron and 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, plain have 3.8 times more Fat, 11.4 times more Saturated Fat, 5.6 times more Omega 3 and 2.2 times more Omega 6 than Snacks, popcorn, air-popped.
• While 100 g of Snacks, popcorn, air-popped contain 3.2 times more Fiber and 1.7 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Snacks, popcorn, air-popped offer comparable quantities of Energy and Carbohydrate per 100 grams.