Comparing Nutrients in 300 calories Snacks, oriental mix, rice-based VS Snacks, popcorn, cakes

Weight per 300 calories

• Snacks, oriental mix, rice-based: 59.3g
• Snacks, popcorn, cakes: 78g

Snacks, oriental mix, rice-based have 1.3 times more energy per 100g than Snacks, popcorn, cakes. It has very high energy density when compared to other foods. Snacks, popcorn, cakes having high energy density.

Discover which food has more nutrients per 300 calories - Snacks, oriental mix, rice-based or Snacks, popcorn, cakes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Snacks, oriental mix, rice-based	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	6.02% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	48% 62.6g	130g per day for Men 19-50 years
Sugars	2.45% 1.78g	0.78% 0.56g	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	20.6% 7.83g	5.96% 2.27g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	13.5% 7.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.63% 0.28mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	11% 0.14mg	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	5.63% 22.5μg	3.5% 14μg	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	0.2% 0.18mg	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	22% 3.32mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	3.2% 32mg	0.7% 7.03mg	1000mg per day for Men 19-50 years
Copper	8.83% 0.079mg	49.4% 0.44mg	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	18% 1.45mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	29.6% 124mg	420mg per day for Men 19-50 years
Manganese	33% 0.75mg	33.5% 0.77mg	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	22% 155mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	14% 7.73μg	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	0.11% 3.9g	3700g per day for Men 19-50 years

Snacks, Oriental Mix, Rice-based VS Snacks, Popcorn, Cakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, oriental mix, rice-based or Snacks, popcorn, cakes?

Lets compare vitamin content per 300 calories of Snacks, oriental mix, rice-based vs Snacks, popcorn, cakes:

• 300 calories of Snacks, oriental mix, rice-based have 3.1 times more Vitamin B1 and 14.7 times more Vitamin E than Snacks, popcorn, cakes.
• While 300 kcal of Snacks, popcorn, cakes contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3 and 3.3 times more Vitamin B6 than Snacks, oriental mix, rice-based.
• 300 calories of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Snacks, popcorn, cakes have insufficient amounts of Vitamin B1 and Vitamin E
• Both Snacks, oriental mix, rice-based as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Snacks, oriental mix, rice-based vs Snacks, popcorn, cakes:

• 300 kcal of Snacks, popcorn, cakes contain 5.6 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 2 times more Zinc than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Snacks, popcorn, cakes contain similar levels of Iron, Manganese and Sodium per 300 calories.
• 300 calories of Snacks, oriental mix, rice-based lack sufficient amounts of Potassium
• Both Snacks, oriental mix, rice-based as well as Snacks, popcorn, cakes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, oriental mix, rice-based have 6.3 times more Fat, 6 times more Saturated Fat, 6 times more Omega 3, 6 times more Omega 6, 3.5 times more Fiber and 1.4 times more Protein than Snacks, popcorn, cakes.
• While 300 kcal of Snacks, popcorn, cakes contain 2 times more Carbohydrate than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Snacks, popcorn, cakes offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, popcorn, cakes provide inadequate amounts of Omega 3 and Fiber