Comparing Nutrients in 300 calories Snacks, oriental mix, rice-based VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Weight per 300 calories

• Snacks, oriental mix, rice-based: 59.3g
• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 51.5g

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

Which food has more nutrients per 300 calories - Snacks, oriental mix, rice-based or Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat?

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Snacks, oriental mix, rice-based	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	67.6% 11.5g	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	18% 23g	130g per day for Men 19-50 years
Sugars	2.45% 1.78g	0.33% 0.24g	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	0.05% 0.036g	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	% 0.036g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	20.6% 7.83g	11% 4.17g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.63% 0.28mg	2.37% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	4.3% 0.056mg	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	3.2% 13μg	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	0.17% 0.15mg	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	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	3.2% 32mg	0.21% 2.06mg	1000mg per day for Men 19-50 years
Copper	8.83% 0.079mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.081% 3.24μg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	9.68% 40.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.75mg	14% 0.32mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	31% 468mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, oriental mix, rice-based vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Snacks, oriental mix, rice-based have 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.7 times more Vitamin E than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.3 times more Vitamin B6 than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, oriental mix, rice-based vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Snacks, oriental mix, rice-based have 15.6 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 4.2 times more Selenium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.9 times more Sodium than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, oriental mix, rice-based have 1.3 times more Carbohydrate, 1.9 times more Fiber and 2.7 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.5 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 3 and 1.9 times more Omega 6 than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Energy per 300 kcal.
• Both Snacks, oriental mix, rice-based as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.