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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Pretzels, soft, unsalted have 1.9 times more Iron and 2.9 times more Selenium than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 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.
• Both Pretzels, soft, unsalted and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pretzels, soft, unsalted have 4.6 times more Omega 3 and 1.2 times more Carbohydrate than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 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.
• Both Pretzels, soft, unsalted and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Protein per 14 oz.
• Both Pretzels, soft, unsalted as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.