Comparing Nutrients in 1 kilogram Popcorn, sugar syrup/caramel, fat-free VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, KELLOGG, KELLOGG	8%	16%	76%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	131% 3810kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	76.3% 74g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	238% 40.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	693% 901g	600% 780g	130g per day for Men 19-50 years
Sugars	892% 647g	NA	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	163% 62g	38g per day for Men 19-50 years
Protein	35.7% 20g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	792% 7130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	615% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	594% 95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	769% 10mg	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	0% 0μg	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	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	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	18% 180mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	778% 7mg	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	1075% 86mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	NA	781% 18mg	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	354% 2480mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	NA	55μg per day for Men 19-50 years
Sodium	191% 2860mg	194% 2910mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	200% 22mg	11mg per day for Men 19-50 years
Water	1.62% 60g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Popcorn, sugar syrup/caramel, fat-free has more Vitamin B9 than Snacks, KELLOGG, KELLOGG.
• While Snacks, KELLOGG, KELLOGG contain 356.5 times more Vitamin A, 18.4 times more Vitamin B1, 13.8 times more Vitamin B2, 27.8 times more Vitamin B3 and 21.3 times more Vitamin B6 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 1.9 times more Calcium, 5 times more Copper, 10.8 times more Iron, 3.2 times more Magnesium, 4.5 times more Phosphorus, 2.3 times more Potassium and 3.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, KELLOGG, KELLOGG contain 5.3 times more Fat, 5.5 times more Saturated Fat, 6.9 times more Omega 6, 2.5 times more Fiber and 4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Energy, Omega 3 and Carbohydrate per 1 kg.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.