Comparing Nutrients in 1 kilogram Popcorn, microwave, regular (butter) flavor, made with palm oil VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Baked White Potatoes	Recommended Dietary Allowance
Energy	184% 5350kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	312% 302g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	456% 146g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	440% 573g	162% 211g	130g per day for Men 19-50 years
Sugars	4.14% 3g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 3g	% 4g	g per day for Men 19-50 years
Fiber	263% 100g	55.3% 21g	38g per day for Men 19-50 years
Protein	150% 83.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	162% 2.1mg	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	37.5% 150μg	95% 380μg	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	140% 126mg	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	194% 29mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Baked White Potatoes	Recommended Dietary Allowance
Calcium	23% 230mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	258% 20.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	336% 7.7mg	82% 1.9mg	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	393% 2750mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	116% 3930mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	509% 7630mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.24% 9g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked White Potatoes:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 9 times more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 72.8 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked White Potatoes:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 2.3 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 4.1 times more Magnesium, 4.1 times more Manganese, 3.7 times more Phosphorus, 11.8 times more Selenium, 109 times more Sodium and 6.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Potassium and 83.8 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 1 kilogram:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 5.8 times more Energy, 201.5 times more Fat, 365 times more Saturated Fat, 83.8 times more Omega 6, 2.7 times more Carbohydrate, 4.8 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.1 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.