Comparing Nutrients in 300 calories Snacks, popcorn, air-popped (Unsalted) VS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour

Weight per 300 calories

• Snacks, popcorn, air-popped (Unsalted): 78.5g
• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour: 57.4g

Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 1.4 times more energy per unit of mass than Snacks, popcorn, air-popped (Unsalted), which is very high in comparison to other foods. Snacks, popcorn, air-popped (Unsalted) having high energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, air-popped (Unsalted) or Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	5%	54%	41%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	19.3% 18.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	44% 0.71g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	50.4% 8.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	31.2% 12g	NA	38g per day for Men 19-50 years
Protein	17% 9.42g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Vitamin A	0.087% 0.79μg	1.98% 17.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	21% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10% 0.13mg	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	4.5% 18μg	28.7% 115μg	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	1.1% 0.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Calcium	0.79% 7.85mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	10.6% 0.095mg	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	26% 2.1mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	19.3% 0.44mg	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	33.7% 236mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	4% 135mg	3400mg per day for Men 19-50 years
Selenium	14% 7.77μg	7% 3.84μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	29% 438mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.019% 0.69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• Snacks, popcorn, air-popped (Unsalted) have 4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B3 and 6.4 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have similar amounts of Vitamin B2 per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• Snacks, popcorn, air-popped (Unsalted) have 3.5 times more Copper, 2.3 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 4.4 times more Zinc than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 9.6 times more Calcium, 1.3 times more Iron and 139.3 times more Sodium than Snacks, popcorn, air-popped (Unsalted).

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, air-popped (Unsalted) have 1.9 times more Carbohydrate and 2.3 times more Protein than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 5.7 times more Fat, 5.7 times more Saturated Fat, 15 times more Omega 3 and 5.9 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have similar amounts of Energy per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.