Comparing Nutrients in 100 calories Snacks, popcorn, home-prepared, oil-popped, unsalted VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Weight per 100 calories

• Snacks, popcorn, home-prepared, oil-popped, unsalted: 20g
• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan: 26.5g

Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.3 times more energy per 100g than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan having high energy density.

Which food has more nutrients per 100 calories - Snacks, popcorn, home-prepared, oil-popped, unsalted or Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	1.94% 1.88g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	9.88% 0.16g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.94% 11.6g	15% 19.7g	130g per day for Men 19-50 years
Sugars	0.15% 0.11g	8.8% 6.38g	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	5.26% 2g	6.47% 2.46g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	18.3% 0.24mg	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	0.85% 3.4μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.067% 0.06mg	0.15% 0.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.2% 19.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.24% 0.49mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.86μg	0.57% 0.69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	11.8% 0.11mg	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	6.95% 0.56mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	5.14% 21.6mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	7.14% 50mg	9.56% 67mg	700mg per day for Men 19-50 years
Potassium	1.32% 45mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	2.65% 1.46μg	14.6% 8.04μg	55μg per day for Men 19-50 years
Sodium	0.04% 0.6mg	4.36% 65.3mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.015% 0.56g	0.061% 2.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 3.2 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 67.3 times more Vitamin A, 7.1 times more Vitamin B1, 7.6 times more Vitamin B2, 7.8 times more Vitamin B3, 5.7 times more Vitamin B6, 14.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 5.2 times more Calcium, 2.4 times more Copper, 7.8 times more Iron, 1.3 times more Phosphorus, 2.2 times more Potassium, 5.5 times more Selenium and 108.9 times more Sodium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 3 times more Fat, 4.8 times more Saturated Fat, 5.2 times more Omega 3 and 4.8 times more Omega 6 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.7 times more Carbohydrate and 59 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Energy, Fiber and Protein per 100 kcal.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.