Comparing Nutrients in 100 calories Snacks, popcorn, air-popped (Unsalted) VS Snacks, popcorn, oil-popped, white popcorn, salt added

Weight per 100 calories

• Snacks, popcorn, air-popped (Unsalted): 26g
• Snacks, popcorn, oil-popped, white popcorn, salt added: 20g

Snacks, popcorn, oil-popped, white popcorn, salt added have 1.3 times more energy per unit of mass than Snacks, popcorn, air-popped (Unsalted), which is very high in comparison to other foods. Snacks, popcorn, air-popped (Unsalted) having high energy density.

Which food has more nutrients per 100 calories - Snacks, popcorn, air-popped (Unsalted) or Snacks, popcorn, oil-popped, white popcorn, salt added?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	9.13% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	10.4% 3.95g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0.029% 0.26μg	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.43% 0.053mg	2.23% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	1.22% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.93% 0.064mg	3.2% 0.042mg	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	1.5% 6.02μg	0.85% 3.4μg	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	0.067% 0.06mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	4.9% 0.044mg	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	8.7% 0.7mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	8.17% 34.3mg	5.14% 21.6mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	7.64% 0.18mg	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	11.2% 78.5mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	2.3% 78.8mg	1.32% 45mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	2.65% 1.46μg	55μg per day for Men 19-50 years
Sodium	0.07% 1.05mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.029% 1.07g	0.015% 0.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, popcorn, air-popped (Unsalted) vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Snacks, popcorn, air-popped (Unsalted) have 2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Snacks, popcorn, air-popped (Unsalted) vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Snacks, popcorn, air-popped (Unsalted) have 2.5 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium and 1.7 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 168.8 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, popcorn, air-popped (Unsalted) have 1.8 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 5.1 times more Fat, 6.6 times more Saturated Fat, 9.3 times more Omega 3 and 5.3 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Energy per 100 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.