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

Macros Ratio

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

Macro Nutrients

	Snacks, popcorn, air-popped	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	13.3% 387kcal	15.3% 443kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.54g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	22.7% 7.25g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	NA	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	12% 4.6g	38g per day for Men 19-50 years
Protein	23% 13g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	3.2% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.7% 0.1mg	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	7.75% 31μg	6% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.3% 0.39μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.93% 0.29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	0.7% 7mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	30% 0.27mg	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	40% 3.2mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	48.4% 1.1mg	66.5% 1.53mg	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	51% 358mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	9.68% 329mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.5% 16μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.09% 3.32g	0.17% 6.4g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Snacks, popcorn, air-popped have 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.
• While 100 g of Snacks, granola bars, soft, uncoated, plain contain 2.8 times more Vitamin B1, 2 times more Vitamin B2 and more Vitamin B12 than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, granola bars, soft, uncoated, plain provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12
• Both Snacks, popcorn, air-popped as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

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

• 100 grams of Snacks, popcorn, air-popped have 1.2 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus and 2.1 times more Zinc than Snacks, granola bars, soft, uncoated, plain.
• While 100 g of Snacks, granola bars, soft, uncoated, plain contain 15 times more Calcium, 1.4 times more Manganese, more Selenium and 34.8 times more Sodium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, granola bars, soft, uncoated, plain contain similar levels of Copper 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, popcorn, air-popped have 3.2 times more Fiber and 1.7 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• While 100 g of Snacks, granola bars, soft, uncoated, plain contain 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.
• Both Snacks, popcorn, air-popped and Snacks, granola bars, soft, uncoated, plain offer comparable quantities of Energy and Carbohydrate per 100 grams.