Comparing Nutrients in 1 kilogram Popcorn, sugar syrup/caramel, fat-free VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	131% 3810kcal	154% 4480kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	58.8% 57g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	26.6% 8.5g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	693% 901g	617% 802g	130g per day for Men 19-50 years
Sugars	892% 647g	9.24% 6.7g	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	139% 53g	38g per day for Men 19-50 years
Protein	35.7% 20g	196% 110g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	26.3% 4.2mg	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	36% 0.47mg	138% 1.8mg	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	40% 160μg	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	2.22% 2mg	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	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	18% 180mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	122% 1.1mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	231% 970mg	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	454% 3180mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	80% 2720mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	285% 157μg	55μg per day for Men 19-50 years
Sodium	191% 2860mg	345% 5170mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	1.62% 60g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Tortilla chips, low fat, baked without fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Popcorn, sugar syrup/caramel, fat-free versus 1 kg of Tortilla chips, low fat, baked without fat 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 Tortilla chips, low fat, baked without fat:

• 1 kg of Tortilla chips, low fat, baked without fat contains 5.8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.8 times more Vitamin B6, 4 times more Vitamin B9 and 5.9 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Tortilla chips, low fat, baked without fat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin E
• Both Popcorn, sugar syrup/caramel, fat-free as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Popcorn, sugar syrup/caramel, fat-free vs Tortilla chips, low fat, baked without fat:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 1.3 times more Copper than Tortilla chips, low fat, baked without fat.
• While 1 kg of Tortilla chips, low fat, baked without fat contains 8.8 times more Calcium, 2 times more Iron, 3.6 times more Magnesium, 5.8 times more Phosphorus, 2.5 times more Potassium, 4.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• 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 96.5 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 1 kg of Tortilla chips, low fat, baked without fat contains 4.1 times more Fat, 4.3 times more Saturated Fat, 1.7 times more Omega 3, 4.3 times more Omega 6, 2.1 times more Fiber and 5.5 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Tortilla chips, low fat, baked without fat offer comparable quantities of Energy and Carbohydrate per one kilogram.