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

Weight per 300 calories

• Popcorn, sugar syrup/caramel, fat-free: 78.7g
• Snacks, potato chips, reduced fat: 63.7g

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

Discover which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Snacks, potato chips, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, potato chips, reduced fat	6%	39%	55%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	40.3% 6.85g	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	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	70.2% 51g	0.19% 0.14g	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	9.9% 3.76g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	33% 0.43mg	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	4.3% 17μg	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	18% 16.4mg	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	0.68% 0.1mg	23.2% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	7.06% 8.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	42.5% 0.38mg	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	10.7% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.6mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	24.2% 364mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.017% 0.64g	3700g per day for Men 19-50 years

Popcorn, Sugar Syrup/caramel, Fat-free VS Snacks, Potato Chips, Reduced Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Snacks, potato chips, reduced fat?

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

• 300 kcal of Snacks, potato chips, reduced fat contain 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 16.6 times more Vitamin B3, 11.5 times more Vitamin B6, more Vitamin C, 34 times more Vitamin E and 12 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, potato chips, reduced fat have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Snacks, potato chips, reduced fat contain 3.5 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 2.8 times more Phosphorus, 12.8 times more Potassium, 1.8 times more Selenium and 1.6 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, potato chips, reduced fat lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Popcorn, sugar syrup/caramel, fat-free have 1.7 times more Carbohydrate and 363.4 times more Sugars than Snacks, potato chips, reduced fat.
• While 300 kcal of Snacks, potato chips, reduced fat contain 12 times more Fat, 16.8 times more Saturated Fat, 3.3 times more Omega 3, 14.8 times more Omega 6, 1.9 times more Fiber and 2.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, potato chips, reduced fat offer comparable quantities of Energy per 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein