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

Weight per 300 calories

• Snacks, popcorn, air-popped: 77.5g
• Snacks, oriental mix, rice-based: 59.3g

Snacks, oriental mix, rice-based have 1.3 times more energy per unit of mass than Snacks, popcorn, air-popped, which is very high in comparison to other foods. Snacks, popcorn, air-popped having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Snacks, popcorn, air-popped	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	36% 6.1g	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	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	2.45% 1.78g	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	20.6% 7.83g	38g per day for Men 19-50 years
Protein	18% 10g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0.86% 7.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.081mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.95% 0.064mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.63% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.36% 0.12mg	3.3% 0.043mg	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	5.63% 22.5μg	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	0.2% 0.18mg	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	1.5% 0.22mg	22% 3.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.93μg	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	0.54% 5.43mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	8.83% 0.079mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	33% 0.75mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	14.3% 1.58mg	11mg per day for Men 19-50 years
Water	0.07% 2.57g	0.041% 1.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Snacks, popcorn, air-popped have 1.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Snacks, oriental mix, rice-based.
• While 300 kcal of Snacks, oriental mix, rice-based contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 14.8 times more Vitamin E than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B2 and Vitamin E
• 300 calories of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, popcorn, air-popped as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Snacks, popcorn, air-popped have 2.6 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Snacks, oriental mix, rice-based.
• While 300 kcal of Snacks, oriental mix, rice-based contain more Selenium and 39.5 times more Sodium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, oriental mix, rice-based contain similar levels of Manganese per 300 calories.
• 300 calories of Snacks, popcorn, air-popped lack sufficient amounts of Selenium
• 300 calories of Snacks, oriental mix, rice-based lack sufficient amounts of Potassium
• Both Snacks, popcorn, air-popped as well as Snacks, oriental mix, rice-based lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, popcorn, air-popped have 2 times more Carbohydrate and 1.4 times more Fiber than Snacks, oriental mix, rice-based.
• While 300 kcal of Snacks, oriental mix, rice-based contain 4.3 times more Fat, 4.5 times more Saturated Fat, 4.5 times more Omega 3 and 3.5 times more Omega 6 than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, oriental mix, rice-based offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Snacks, popcorn, air-popped provide inadequate amounts of Omega 3