Comparing Nutrients in 1 pound Cereals ready-to-eat, WEETABIX whole grain cereal VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	58% 1683kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	71.6% 23g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	224% 3.6g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5.02g	340% 57.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 370g	203% 264g	130g per day for Men 19-50 years
Sugars	35.7% 26g	3.38% 2.45g	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	136% 51.7g	119% 45.4g	38g per day for Men 19-50 years
Protein	93% 52g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain cereal	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	729% 8.75mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	44% 7.03mg	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	161% 2.1mg	73.3% 0.95mg	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	52% 209μg	19.3% 77μg	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	1.5% 1.36mg	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	29.6% 4.45mg	73.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, WEETABIX whole grain cereal	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	26% 259mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	111% 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	729% 58.3mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	117% 490mg	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	111% 780mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	30% 1021mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 14.8 times more Vitamin B1, 7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2.5 times more Vitamin E and 2.4 times more Vitamin K than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, WEETABIX whole grain cereal vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 5.7 times more Calcium, 2.8 times more Copper, 4.6 times more Iron, 1.9 times more Potassium and 123.7 times more Sodium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.5 times more Phosphorus and 1.5 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Magnesium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 1.4 times more Carbohydrate, 10.6 times more Sugars and 1.3 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.3 times more Energy, 9.8 times more Fat, 10.5 times more Saturated Fat, 13.9 times more Omega 3 and 11.5 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.