Comparing Nutrients in 1 kilogram Snacks, popcorn, oil-popped, white popcorn, salt added VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Dried Butternuts	Recommended Dietary Allowance
Energy	172% 5000kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	290% 281g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	41% 13g	32g per day for Men 19-50 years
Omega 3	456% 7.3g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	746% 127g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	440% 572g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	263% 100g	124% 47g	38g per day for Men 19-50 years
Protein	161% 90g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	431% 5.6mg	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	165% 660μg	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	3.33% 3mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Dried Butternuts	Recommended Dietary Allowance
Calcium	10% 100mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	382% 8.8mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	589% 8840mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Dried Butternuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, oil-popped, white popcorn, salt added versus 1 kg of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, oil-popped, white popcorn, salt added vs Dried Butternuts:

• 1 kilogram of Snacks, popcorn, oil-popped, white popcorn, salt added has 1.5 times more Vitamin B3 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2.9 times more Vitamin B1, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 10.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Dried Butternuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin C
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, oil-popped, white popcorn, salt added vs Dried Butternuts:

• 1 kilogram of Snacks, popcorn, oil-popped, white popcorn, salt added has 884 times more Sodium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 5.3 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 7.5 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Selenium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Dried Butternuts contain similar levels of Zinc per one kilogram.
• 1 kilogram of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, oil-popped, white popcorn, salt added has 3.7 times more Saturated Fat, 4.7 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2 times more Fat, 11.9 times more Omega 3, 2.7 times more Omega 6 and 2.8 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Dried Butternuts offer comparable quantities of Energy per one kilogram.