Comparing Nutrients in 1 pound Popcorn, sugar syrup/caramel, fat-free VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	59.6% 1728kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	314% 409g	91% 119g	130g per day for Men 19-50 years
Sugars	405% 293g	4.3% 3.13g	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	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	16% 9.07g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	NA	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	16.4% 0.21mg	NA	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	4.54% 18μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	NA	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	45.4% 3.63mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	NA	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	35.6% 249mg	NA	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	86.5% 1297mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	NA	11mg per day for Men 19-50 years
Water	0.74% 27.2g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Popcorn, sugar syrup/caramel, fat-free versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Popcorn, sugar syrup/caramel, fat-free vs Frozen Roasted Potatoes with Salt:

• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Popcorn, sugar syrup/caramel, fat-free as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Popcorn, sugar syrup/caramel, fat-free vs Frozen Roasted Potatoes with Salt:

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.1 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one pound.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 3 times more Energy, 3.4 times more Carbohydrate and 93.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one pound.