Comparing Nutrients in 100 calories Snacks, popcorn, air-popped (Unsalted) VS Snacks, potato chips, plain, unsalted

Weight per 100 calories

• Snacks, popcorn, air-popped (Unsalted): 26g
• Snacks, potato chips, plain, unsalted: 18.7g

Snacks, potato chips, plain, unsalted have 1.4 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, potato chips, plain, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	6.65% 6.46g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.4% 2.04g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	13% 2.24g	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	7.6% 9.87g	130g per day for Men 19-50 years
Sugars	NA	0.057% 0.041g	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	2.36% 0.9g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0.029% 0.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.43% 0.053mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.93% 0.064mg	9.47% 0.12mg	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	2.1% 8.4μg	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	6.45% 5.8mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.44% 4.12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	0.45% 4.48mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	6.34% 0.057mg	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	3.8% 0.3mg	8mg per day for Men 19-50 years
Magnesium	8.17% 34.3mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	3.57% 0.082mg	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	4.4% 30.8mg	700mg per day for Men 19-50 years
Potassium	2.3% 78.8mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	2.75% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.07% 1.05mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	1.85% 0.2mg	11mg per day for Men 19-50 years
Water	0.029% 1.07g	0.01% 0.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, popcorn, air-popped (Unsalted) vs Snacks, potato chips, plain, unsalted:

• Snacks, popcorn, air-popped (Unsalted) have 1.7 times more Vitamin B1, 2 times more Vitamin B2 and 1.5 times more Vitamin B5 than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Snacks, popcorn, air-popped (Unsalted) vs Snacks, potato chips, plain, unsalted:

• Snacks, popcorn, air-popped (Unsalted) have 1.9 times more Copper, 2.3 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Selenium and 4.4 times more Zinc than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 3 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, popcorn, air-popped (Unsalted) have 2.1 times more Carbohydrate, 4.4 times more Fiber and 2.4 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 5.9 times more Fat, 13.7 times more Saturated Fat, 2.3 times more Omega 3 and 4.6 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, potato chips, plain, unsalted have similar amounts of Energy per 100 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.