Comparing Nutrients in 1 kilogram Snacks, popcorn, home-prepared, oil-popped, unsalted VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	172% 5000kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	290% 281g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	158% 50.5g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	494% 7.9g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	749% 127g	173% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	447% 581g	562% 730g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	212% 154g	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	263% 100g	255% 97g	38g per day for Men 19-50 years
Protein	161% 90g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	478% 4300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	615% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	600% 96mg	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	162% 2.1mg	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	42.5% 170μg	480% 1920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1208% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	128% 770IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	162% 24.3mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	10% 100mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	444% 4mg	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	348% 28mg	2163% 173mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	233% 980mg	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	357% 2500mg	423% 2960mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	760% 418μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	191% 2870mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 3.3 times more Vitamin E and 2 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 53.8 times more Vitamin A, 5.4 times more Vitamin B1, 5.7 times more Vitamin B2, 6.2 times more Vitamin B3, 4.8 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 3.9 times more Calcium, 1.8 times more Copper, 6.2 times more Iron, 1.5 times more Potassium, 5.7 times more Selenium and 95.7 times more Sodium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.2 times more Energy, 2.7 times more Fat, 5.1 times more Saturated Fat, 4.8 times more Omega 3 and 4.3 times more Omega 6 than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 1.3 times more Carbohydrate and 28.5 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Fiber and Protein per 1 kg.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.