Comparing Nutrients in 1 kilogram Popcorn, sugar syrup/caramel, fat-free VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	131% 3810kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	NA	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	693% 901g	201% 262g	130g per day for Men 19-50 years
Sugars	892% 647g	9.5% 6.9g	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	65.8% 25g	68.4% 26g	38g per day for Men 19-50 years
Protein	35.7% 20g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	NA	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	36% 0.47mg	NA	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	10% 40μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	NA	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	100% 8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	NA	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	78.6% 550mg	NA	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	NA	55μg per day for Men 19-50 years
Sodium	191% 2860mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	NA	11mg per day for Men 19-50 years
Water	1.62% 60g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Popcorn, sugar syrup/caramel, fat-free versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Popcorn, sugar syrup/caramel, fat-free vs Frozen Roasted Potatoes with Salt:

• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Popcorn, sugar syrup/caramel, fat-free as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Popcorn, sugar syrup/caramel, fat-free vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.1 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 3 times more Energy, 3.4 times more Carbohydrate and 93.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.