Comparing Nutrients in 1 pound Pretzels, soft, unsalted VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Pretzels, soft, unsalted	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	54% 1565kcal	83.7% 2427kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	9.85% 3.15g	207% 66.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	110% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	200% 260g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	1.88% 1.36g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	119% 45.4g	38g per day for Men 19-50 years
Protein	66.4% 37g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	108% 1.4mg	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	27.2% 109μg	17% 68μg	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	0% 0mg	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	16.3% 2.45mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	10.4% 104mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	222% 17.8mg	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	NA	152% 3.5mg	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	51% 358mg	178% 1247mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	52.4% 1783mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pretzels, soft, unsalted vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Pretzels, soft, unsalted have 8.7 times more Vitamin B1, 4.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains more Vitamin A, 15.5 times more Vitamin B6, 5.4 times more Vitamin E and 1.6 times more Vitamin K than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pretzels, soft, unsalted vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Pretzels, soft, unsalted have 1.9 times more Iron and 2.9 times more Selenium than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.6 times more Copper, 5.2 times more Magnesium, 3.5 times more Phosphorus, 4.5 times more Potassium, 3 times more Sodium and 2.5 times more Zinc than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pretzels, soft, unsalted have 4.6 times more Omega 3 and 1.2 times more Carbohydrate than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.6 times more Energy, 9.7 times more Fat, 21 times more Saturated Fat, 4.6 times more Omega 6 and 5.9 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Protein per 1 lb.
• Both Pretzels, soft, unsalted as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.