Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-free VS Tortilla chips, low fat, baked without fat

Weight per 300 calories

• Popcorn, sugar syrup/caramel, fat-free: 78.7g
• Tortilla chips, low fat, baked without fat: 67g

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 Tortilla chips, low fat, baked without fat?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	3.94% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.78% 0.57g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	3.26% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	9.94% 1.7g	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	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	70.2% 51g	0.62% 0.45g	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	9.34% 3.55g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	0.37% 3.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.76% 0.28mg	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	2.85% 0.037mg	9.27% 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	0.79% 3.15μg	2.68% 10.7μg	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	0.15% 0.13mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	1.4% 14mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	8.2% 0.074mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.2% 43.3mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.6mg	5.36% 182mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.031% 1.14g	3700g per day for Men 19-50 years

Popcorn, Sugar Syrup/caramel, Fat-free VS Tortilla Chips, Low Fat, Baked Without Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Tortilla chips, low fat, baked without fat?

Lets compare vitamin content per 300 calories of Popcorn, sugar syrup/caramel, fat-free vs Tortilla chips, low fat, baked without fat:

• 300 kcal of Tortilla chips, low fat, baked without fat contain 4.9 times more Vitamin B1, 4.1 times more Vitamin B2 and 3.3 times more Vitamin B6 than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Popcorn, sugar syrup/caramel, fat-free as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Popcorn, sugar syrup/caramel, fat-free vs Tortilla chips, low fat, baked without fat:

• 300 calories of Popcorn, sugar syrup/caramel, fat-free have 1.5 times more Copper than Tortilla chips, low fat, baked without fat.
• While 300 kcal of Tortilla chips, low fat, baked without fat contain 7.5 times more Calcium, 1.7 times more Iron, 3.1 times more Magnesium, 4.9 times more Phosphorus, 3.7 times more Selenium, 1.5 times more Sodium and 1.6 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc
• Both Popcorn, sugar syrup/caramel, fat-free as well as Tortilla chips, low fat, baked without fat lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Carbohydrate and 113.5 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 300 kcal of Tortilla chips, low fat, baked without fat contain 3.7 times more Omega 6, 1.8 times more Fiber and 4.7 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Tortilla chips, low fat, baked without fat offer comparable quantities of Energy per 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 6, Fiber and Protein
• Both Popcorn, sugar syrup/caramel, fat-free as well as Tortilla chips, low fat, baked without fat provide inadequate amounts of Omega 3 in 300 calories.