Comparing Nutrients in 1 pound 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	59.6% 1728kcal	70% 2032kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	12% 3.86g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	67.3% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	314% 409g	280% 364g	130g per day for Men 19-50 years
Sugars	405% 293g	4.2% 3.04g	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	63.3% 24g	38g per day for Men 19-50 years
Protein	16% 9.07g	89% 50g	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	1% 9.07μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	12% 1.9mg	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	63% 0.82mg	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	18% 72.6μg	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% 0.91mg	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	3.93% 0.59mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0.76% 0.91μg	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	8.16% 81.6mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	55.4% 0.5mg	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	45.4% 3.63mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	105% 440mg	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	206% 1442mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	129% 71.2μg	55μg per day for Men 19-50 years
Sodium	86.5% 1297mg	156% 2345mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	0.21% 7.7g	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 lb

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

• 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 1.3 times more Copper than Tortilla chips, low fat, baked without fat.
• While 1 lb 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 pound of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 96.5 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 1 lb 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 pound.