Comparing Nutrients in 14 ounces Popcorn, microwave, regular (butter) flavor, made with palm oil VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	73.2% 2123kcal	47.2% 1369kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	181% 58g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	217% 282g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	1.37% 0.99g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	59.4% 33.3g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	6.1% 0.079mg	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	15% 59.5μg	24% 95μg	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% 0mg	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	77% 11.5mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	9.13% 91mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	55.6% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	102% 8.18mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	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	156% 1091mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	202% 3028mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, regular (butter) flavor, made with palm oil VS Pretzels, soft, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil versus 14 oz of Pretzels, soft, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Pretzels, soft, unsalted:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 15.5 times more Vitamin B6, 5.4 times more Vitamin E and 1.6 times more Vitamin K than Pretzels, soft, unsalted.
• While 14 oz of Pretzels, soft, unsalted contain 8.7 times more Vitamin B1, 4.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• 14 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Pretzels, soft, unsalted:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 1.6 times more Copper, 5.2 times more Magnesium, 3.5 times more Phosphorus, 4.5 times more Potassium, 3 times more Sodium and 2.5 times more Zinc than Pretzels, soft, unsalted.
• While 14 oz of Pretzels, soft, unsalted contain 1.9 times more Iron and 2.9 times more Selenium than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Pretzels, soft, unsalted contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 1.6 times more Energy, 9.7 times more Fat, 21 times more Saturated Fat, 4.6 times more Omega 6 and 5.9 times more Fiber than Pretzels, soft, unsalted.
• While 14 oz of Pretzels, soft, unsalted contain 4.6 times more Omega 3 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Pretzels, soft, unsalted offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3