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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Energy	131% 3810kcal	172% 4980kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	257% 249g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	201% 64.3g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	754% 128g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	693% 901g	524% 681g	130g per day for Men 19-50 years
Sugars	892% 647g	52.7% 38.2g	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	189% 72g	38g per day for Men 19-50 years
Protein	35.7% 20g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	134% 6.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	337% 4.38mg	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	50% 200μg	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	55.6% 50mg	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	8.67% 1.3mg	756% 113mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Calcium	18% 180mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	311% 2.8mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	NA	0.43% 0.01mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	222% 7550mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	191% 2860mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	1.62% 60g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, taro chips per 1 kg

Compare the macro and micronutrient content in 1 kg of Popcorn, sugar syrup/caramel, fat-free versus 1 kg of Snacks, taro chips 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 Snacks, taro chips:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 2 times more Vitamin B2 than Snacks, taro chips.
• While 1 kg of Snacks, taro chips contains 4.6 times more Vitamin B1, 1.5 times more Vitamin B3, 9.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 87.2 times more Vitamin E and 20 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, taro chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 2 times more Selenium and 1.6 times more Zinc than Snacks, taro chips.
• While 1 kg of Snacks, taro chips contains 3.3 times more Calcium, 2 times more Copper, 1.5 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus and 6.9 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips contain similar levels of Sodium per one kilogram.
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 1.3 times more Carbohydrate and 16.9 times more Sugars than Snacks, taro chips.
• While 1 kg of Snacks, taro chips contains 1.3 times more Energy, 17.8 times more Fat, 32.2 times more Saturated Fat, 1.3 times more Omega 3, 21.8 times more Omega 6 and 2.9 times more Fiber than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips offer comparable quantities of Protein per one kilogram.