Comparing Nutrients in 14 ounces Snacks, popcorn, home-prepared, oil-popped, unsalted VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	68.4% 1984kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	62.6% 20g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	196% 3.14g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	297% 50.5g	46.3% 7.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 231g	227% 295g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	132% 96g	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	104% 39.7g	97% 37g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	179% 1615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	275% 3.57mg	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	17% 67.5μg	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	447% 10.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64.3% 9.64mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	176% 1.6mg	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	138% 11mg	814% 65mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	142% 992mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.91% 33.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 4.3 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 50.9 times more Vitamin A, 5.4 times more Vitamin B1, 5.7 times more Vitamin B2, 5.9 times more Vitamin B3, 4.3 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.2 times more Magnesium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 3.9 times more Calcium, 1.8 times more Copper, 5.9 times more Iron, 1.7 times more Potassium, 4.2 times more Selenium and 82.3 times more Sodium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.3 times more Energy, 4 times more Fat, 6.3 times more Saturated Fat, 6.9 times more Omega 3 and 6.4 times more Omega 6 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.3 times more Carbohydrate and 44.6 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Fiber and Protein per 14 oz.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.