Comparing Nutrients in 1 pound Snacks, popcorn, microwave, 94% fat free VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	63% 1823kcal	66.3% 1923kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.7g	44.4% 43g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.37g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	88.5% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	251% 327g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	5.76% 4.17g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.95g	NA	g per day for Men 19-50 years
Fiber	162% 61.7g	170% 64.4g	38g per day for Men 19-50 years
Protein	87% 48.6g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.52mg	58.7% 9.4mg	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	73.3% 0.95mg	59.3% 0.77mg	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	20.4% 81.6μg	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	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	12.4% 1.86mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	275% 2.47mg	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	163% 13mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	214% 4.92mg	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	197% 1379mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	190% 2853mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	0.52% 19g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.4 times more Vitamin B2 and 1.2 times more Vitamin B6 than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 5 times more Vitamin B1 and 1.4 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 1 lb.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.3 times more Calcium and 1.3 times more Iron than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 2.1 times more Copper and 1.4 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, popcorn, microwave, low fat contain 1.6 times more Fat, 4.5 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Energy, Saturated Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.