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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Energy	52% 1512kcal	68% 1977kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	79.8% 25.5g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	299% 51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	208% 270g	130g per day for Men 19-50 years
Sugars	354% 257g	21% 15g	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	26% 9.92g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	14% 7.94g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	134% 1.74mg	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	20% 79.4μg	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	22% 20mg	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	300% 45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	123% 1.1mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	NA	0.17% 0.004mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	88% 2997mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.64% 24g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, taro chips per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, sugar syrup/caramel, fat-free versus 14 oz of Snacks, taro chips to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 2 times more Vitamin B2 than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 4.6 times more Vitamin B1, 1.5 times more Vitamin B3, 9.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 87.2 times more Vitamin E and 20 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, taro chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 2 times more Selenium and 1.6 times more Zinc than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 3.3 times more Calcium, 2 times more Copper, 1.5 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus and 6.9 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips contain similar levels of Sodium per 14 ounces.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Carbohydrate and 16.9 times more Sugars than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 1.3 times more Energy, 17.8 times more Fat, 32.2 times more Saturated Fat, 1.3 times more Omega 3, 21.8 times more Omega 6 and 2.9 times more Fiber than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips offer comparable quantities of Protein per 14 ounces.