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

Weight per 300 calories

• Popcorn, sugar syrup/caramel, fat-free: 78.7g
• Snacks, taro chips: 60.2g

Snacks, taro chips have 1.3 times more energy per unit of mass than Popcorn, sugar syrup/caramel, fat-free, which is very high in comparison to other foods. Popcorn, sugar syrup/caramel, fat-free having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	45.4% 7.72g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	70.2% 51g	3.17% 2.3g	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	11.4% 4.34g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	2.47% 1.4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	0.47% 4.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	1.34% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.05% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	20.3% 0.26mg	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	3% 12μg	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	3.35% 3mg	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	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	9.04% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	18.7% 0.17mg	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	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	12% 50.6mg	420mg per day for Men 19-50 years
Manganese	NA	0.026% 0.001mg	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	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.6mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.97% 1.1μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	13.7% 206mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.033% 1.2g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Snacks, taro chips contain 3.5 times more Vitamin B1, 7.1 times more Vitamin B6, 66.7 times more Vitamin E and 15.3 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 B6, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, taro chips have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 kcal of Snacks, taro chips contain 1.5 times more Copper, 2.4 times more Magnesium, 1.8 times more Phosphorus and 5.3 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Magnesium and Potassium
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, taro chips lack sufficient amounts of Calcium, Selenium 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 22.1 times more Sugars than Snacks, taro chips.
• While 300 kcal of Snacks, taro chips contain 13.6 times more Fat, 24.6 times more Saturated Fat, 16.7 times more Omega 6 and 2.2 times more Fiber than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips offer comparable quantities of Energy per 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 6 and Fiber
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, taro chips provide inadequate amounts of Omega 3 and Protein in 300 calories.