Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-free VS Snacks, KELLOGG, KELLOGG

Weight per 300 calories

• Popcorn, sugar syrup/caramel, fat-free: 78.7g
• Snacks, KELLOGG, KELLOGG: 77g

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

Which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Snacks, KELLOGG, KELLOGG?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, KELLOGG, KELLOGG	8%	16%	76%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	2.07% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	46% 60g	130g per day for Men 19-50 years
Sugars	70.2% 51g	NA	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	5.2% 1.97g	12.6% 4.77g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	61% 548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	59% 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	0.79% 3.15μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.68% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	60% 0.54mg	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	7.87% 0.63mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	NA	60% 1.4mg	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	6.2% 43.3mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.6mg	5.63% 192mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	15% 225mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.1% 3.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 348.3 times more Vitamin A, 18 times more Vitamin B1, 13.5 times more Vitamin B2, 27.1 times more Vitamin B3 and 20.8 times more Vitamin B6 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 4.9 times more Copper, 10.5 times more Iron, 3.1 times more Magnesium, 4.4 times more Phosphorus, 2.2 times more Potassium and 3.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Sodium per 300 kcal.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, KELLOGG, KELLOGG contain 5.2 times more Fat, 6.7 times more Omega 6, 2.4 times more Fiber and 3.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.