Comparing Nutrients in 14 ounces Snacks, popcorn, air-popped VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Snacks, popcorn, air-popped	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	53% 1536kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	245% 318g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	3.94% 2.86g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 2.86g	NA	g per day for Men 19-50 years
Fiber	151% 57.5g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	92% 51.4g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	55.3% 0.72mg	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	30.8% 123μg	18% 71.4μg	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	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	7.67% 1.15mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	251% 2.26mg	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	158% 12.7mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	150% 631mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	170% 3.9mg	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	203% 1421mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	144% 16mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, air-popped vs Snacks, popcorn, cakes:

• Snacks, popcorn, air-popped have 2.5 times more Vitamin A, 1.4 times more Vitamin B1 and 1.7 times more Vitamin B9 than Snacks, popcorn, cakes.
• While Snacks, popcorn, cakes contain 2.1 times more Vitamin B2 and 2.6 times more Vitamin B3 than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, popcorn, cakes have similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 14 oz.
• Both Snacks, popcorn, air-popped as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, air-popped vs Snacks, popcorn, cakes:

• Snacks, popcorn, air-popped have 1.7 times more Iron and 1.3 times more Phosphorus than Snacks, popcorn, cakes.
• While Snacks, popcorn, cakes contain 2.2 times more Copper, more Selenium, 36 times more Sodium and 1.3 times more Zinc than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, popcorn, cakes have similar amounts of Magnesium, Manganese and Potassium per 14 oz.
• Both Snacks, popcorn, air-popped as well as Snacks, popcorn, cakes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, air-popped have 1.5 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Omega 3, 1.7 times more Omega 6, 1.2 times more Sugars, 5 times more Fiber and 1.3 times more Protein than Snacks, popcorn, cakes.
• Both Snacks, popcorn, air-popped and Snacks, popcorn, cakes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Snacks, popcorn, air-popped as well as Snacks, popcorn, cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.