Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat free VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	55% 1596kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	17.6% 5.6g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	220% 286g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	5.04% 3.65g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.58g	NA	g per day for Men 19-50 years
Fiber	142% 54g	148% 56.4g	38g per day for Men 19-50 years
Protein	76% 42.5g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	51.3% 8.2mg	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	52% 0.67mg	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	17% 67.5μg	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	11% 1.63mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	240% 2.16mg	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	142% 11.4mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	172% 1207mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	166% 2496mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.4 times more Vitamin B2 and 1.2 times more Vitamin B6 than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 5 times more Vitamin B1 and 1.4 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 14 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.3 times more Calcium and 1.3 times more Iron than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 2.1 times more Copper and 1.4 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, microwave, low fat contain 1.6 times more Fat, 4.5 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Energy, Saturated Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.