Comparing Nutrients in 14 ounces Popcorn, sugar syrup/caramel, fat-free VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, KELLOGG, KELLOGG	5%	21%	74%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	52% 1512kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	18% 5.72g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	206% 268g	130g per day for Men 19-50 years
Sugars	354% 257g	159% 115g	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	50.3% 36.5g	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	% 49.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	14% 7.94g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	266% 2397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	381% 4.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	478% 76.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	560% 7.28mg	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	3.97% 16μg	14% 55.6μg	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	34.4% 31mg	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	3.44% 0.52mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	50.6% 60.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	62.6% 0.56mg	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	39.7% 3.18mg	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.95mg	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	31% 218mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	94% 1405mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	189% 20.8mg	11mg per day for Men 19-50 years
Water	0.64% 24g	1.8% 66.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 302 times more Vitamin A, 30.3 times more Vitamin B1, 35.6 times more Vitamin B2, 56.3 times more Vitamin B3, 39 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C, 7.2 times more Vitamin E and 17 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 32 times more Calcium, 7.7 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium, 1.6 times more Selenium and 8.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Copper and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Popcorn, sugar syrup/caramel, fat-free has 1.3 times more Carbohydrate and 2.2 times more Sugars than Snacks, KELLOGG, KELLOGG.
• While Snacks, KELLOGG, KELLOGG contain 6.2 times more Fat, 7.2 times more Saturated Fat, 11.3 times more Omega 3, 6.8 times more Omega 6 and 2.1 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Energy and Fiber per 14 oz.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.