Comparing Nutrients in 14 ounces Cereals ready-to-eat, WEETABIX whole grain cereal VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	50.8% 1472kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	62.6% 20g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	196% 3.14g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	297% 50.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	177% 231g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	2.96% 2.14g	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	119% 45.2g	104% 39.7g	38g per day for Men 19-50 years
Protein	81% 45.4g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain cereal	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	638% 7.66mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	299% 3.9mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	38.4% 6.15mg	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	140% 1.83mg	64% 0.83mg	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	45.6% 183μg	17% 67.5μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.9mg	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, WEETABIX whole grain cereal	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	22.6% 226mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	97% 0.88mg	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	638% 51mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	102% 429mg	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	98% 683mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	50% 1703mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, WEETABIX whole grain cereal vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 14.8 times more Vitamin B1, 7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2.5 times more Vitamin E and 2.4 times more Vitamin K than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, WEETABIX whole grain cereal vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 5.7 times more Calcium, 2.8 times more Copper, 4.6 times more Iron, 1.9 times more Potassium and 123.7 times more Sodium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.5 times more Phosphorus and 1.5 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Magnesium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 1.4 times more Carbohydrate, 10.6 times more Sugars and 1.3 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.3 times more Energy, 9.8 times more Fat, 10.5 times more Saturated Fat, 13.9 times more Omega 3 and 11.5 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.