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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Snacks, popcorn, cakes VS Snacks, popcorn, air-popped per 14 oz

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, air-popped contain 1.5 times more Fat, 1.4 times more Omega 3, 1.7 times more Omega 6, 5 times more Fiber and 1.3 times more Protein than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, air-popped offer comparable quantities of Energy and Carbohydrate per 14 ounces.