Comparing Nutrients in 14 ounces Snacks, popcorn, air-popped (Unsalted) VS Snacks, corn cakes, very low sodium

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, corn cakes, very low sodium	8%	6%	86%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Energy	52.3% 1516kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	20.8% 3.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 309g	255% 331g	130g per day for Men 19-50 years
Sugars	NA	NA	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	158% 60g	NA	38g per day for Men 19-50 years
Protein	85% 47.6g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.67mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.8% 0.97mg	42.7% 0.56mg	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	23% 91μg	19% 75.4μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	185% 1.67mg	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	132% 10.6mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	313% 7.2mg	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	170% 1191mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Snacks, corn cakes, very low sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, air-popped (Unsalted) versus 14 oz of Snacks, corn cakes, very low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn cakes, very low sodium:

• 14 ounces of Snacks, popcorn, air-popped (Unsalted) have 5.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Snacks, corn cakes, very low sodium.
• While 14 oz of Snacks, corn cakes, very low sodium contain 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn cakes, very low sodium provide similar amounts of Vitamin B1 per 14 ounces.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn cakes, very low sodium:

• 14 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.9 times more Iron, 1.9 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Snacks, corn cakes, very low sodium.
• While 14 oz of Snacks, corn cakes, very low sodium contain 1.9 times more Manganese than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn cakes, very low sodium contain similar levels of Copper, Magnesium and Selenium per 14 ounces.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.8 times more Fat, 2 times more Omega 3, 2.1 times more Omega 6 and 1.5 times more Protein than Snacks, corn cakes, very low sodium.
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn cakes, very low sodium offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3