Comparing Nutrients in 300 calories Fruit syrup VS Snacks, popcorn, air-popped

Weight per 300 calories

• Fruit syrup: 88g
• Snacks, popcorn, air-popped: 77.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Fruit syrup or Snacks, popcorn, air-popped?

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Fruit syrup	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	0.93% 0.67g	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	0.075% 0.054g	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	% 0.054g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	0.23% 0.088g	29.6% 11.2g	38g per day for Men 19-50 years
Protein	0% 0g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.86% 7.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	6.7% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.81% 0.011mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.066% 0.011mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.18% 0.009mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.068% 0.001mg	9.36% 0.12mg	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	0% 0μg	6% 24μg	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	1.56% 1.4mg	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	0.059% 0.009mg	1.5% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.073% 0.088μg	0.78% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	0.7% 7.04mg	0.54% 5.43mg	1000mg per day for Men 19-50 years
Copper	1.76% 0.016mg	22.6% 0.2mg	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	0.44% 0.035mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	0.21% 0.88mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	2.33% 0.054mg	37.5% 0.86mg	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	0% 0mg	39.6% 278mg	700mg per day for Men 19-50 years
Potassium	0.18% 6.16mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	1.28% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.41% 6.2mg	1500mg per day for Men 19-50 years
Zinc	2.08% 0.23mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.07% 2.57g	3700g per day for Men 19-50 years

Fruit Syrup VS Snacks, Popcorn, Air-popped Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fruit syrup or Snacks, popcorn, air-popped?

Lets compare vitamin content per 300 calories of Fruit syrup vs Snacks, popcorn, air-popped:

• 300 kcal of Snacks, popcorn, air-popped contain 2.8 times more Vitamin B1, 169.5 times more Vitamin B3, 44.9 times more Vitamin B5, 138.3 times more Vitamin B6 and more Vitamin B9 than Fruit syrup.
• 300 calories of Fruit syrup have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Fruit syrup as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fruit syrup vs Snacks, popcorn, air-popped:

• 300 kcal of Snacks, popcorn, air-popped contain 12.8 times more Copper, 70.3 times more Iron, 126.9 times more Magnesium, 16.1 times more Manganese, more Phosphorus, 41.4 times more Potassium and 10.4 times more Zinc than Fruit syrup.
• 300 calories of Fruit syrup lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Fruit syrup as well as Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fruit syrup have 1.2 times more Carbohydrate and 69.1 times more Sugars than Snacks, popcorn, air-popped.
• While 300 kcal of Snacks, popcorn, air-popped contain more Omega 6, 127.8 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup and Snacks, popcorn, air-popped offer comparable quantities of Energy per 300 calories.
• 300 calories of Fruit syrup provide inadequate amounts of Omega 6, Fiber and Protein
• Both Fruit syrup as well as Snacks, popcorn, air-popped provide inadequate amounts of Omega 3 in 300 calories.