Comparing Nutrients in 300 calories Snacks, popcorn, air-popped VS Acorns

Weight per 300 calories

• Snacks, popcorn, air-popped: 77.5g
• Acorns: 77.5g

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

Discover which food has more nutrients per 300 calories - Snacks, popcorn, air-popped or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Acorns	6%	53%	41%

Macro Nutrients

	Snacks, popcorn, air-popped	Acorns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	NA	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	0.075% 0.054g	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	% 0.054g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	29.6% 11.2g	NA	38g per day for Men 19-50 years
Protein	18% 10g	8.5% 4.77g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Acorns	Recommended Dietary Allowance
Vitamin A	0.86% 7.75μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.081mg	7.24% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.95% 0.064mg	7.04% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.36% 0.12mg	31.5% 0.41mg	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	6% 24μg	17% 67.4μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Acorns	Recommended Dietary Allowance
Calcium	0.54% 5.43mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	53.5% 0.48mg	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	31% 2.47mg	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	45% 1.04mg	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	39.6% 278mg	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.07% 2.57g	0.58% 21.6g	3700g per day for Men 19-50 years

Snacks, Popcorn, Air-popped VS Acorns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, popcorn, air-popped or Acorns?

Lets compare vitamin content per 300 calories of Snacks, popcorn, air-popped vs Acorns:

• 300 calories of Snacks, popcorn, air-popped have 1.3 times more Vitamin B3 than Acorns.
• While 300 kcal of Raw Acorns contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Acorns provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B2
• Both Snacks, popcorn, air-popped as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, popcorn, air-popped vs Acorns:

• 300 calories of Snacks, popcorn, air-popped have 4 times more Iron, 2.3 times more Magnesium, 4.5 times more Phosphorus and 6 times more Zinc than Acorns.
• While 300 kcal of Raw Acorns contain 2.4 times more Copper and 1.6 times more Potassium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Acorns contain similar levels of Manganese per 300 calories.
• 300 calories of Acorns lack sufficient amounts of Zinc
• Both Snacks, popcorn, air-popped as well as Raw Acorns lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, popcorn, air-popped have 1.9 times more Carbohydrate and 2.1 times more Protein than Acorns.
• While 300 kcal of Raw Acorns contain 5.3 times more Fat, 4.9 times more Saturated Fat and 2 times more Omega 6 than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Acorns offer comparable quantities of Energy per 300 calories.