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

Weight per 300 calories

• Snacks, popcorn, cakes: 78g
• Snacks, popcorn, air-popped: 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, cakes or Snacks, popcorn, air-popped?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Snacks, popcorn, cakes	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	0.78% 0.56g	0.93% 0.67g	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	0.075% 0.054g	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	% 0.054g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	5.96% 2.27g	29.6% 11.2g	38g per day for Men 19-50 years
Protein	13.5% 7.58g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0.86% 7.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	6.7% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.36% 0.12mg	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	3.5% 14μg	6% 24μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	1.5% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.86μg	0.78% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	0.7% 7.03mg	0.54% 5.43mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	22.6% 0.2mg	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	18.3% 1.46mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	29.6% 124mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	37.5% 0.86mg	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	31% 216mg	39.6% 278mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	0.41% 6.2mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.07% 2.57g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Snacks, popcorn, cakes have 2.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Snacks, popcorn, air-popped.
• While 300 kcal of Snacks, popcorn, air-popped contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B9 than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, air-popped provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Snacks, popcorn, cakes have insufficient amounts of Vitamin B1 and Vitamin B9
• 300 calories of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B2
• Both Snacks, popcorn, cakes as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Snacks, popcorn, cakes have 2.2 times more Copper, more Selenium, 36.3 times more Sodium and 1.3 times more Zinc than Snacks, popcorn, air-popped.
• While 300 kcal of Snacks, popcorn, air-popped contain 1.7 times more Iron and 1.3 times more Phosphorus than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, air-popped contain similar levels of Magnesium, Manganese and Potassium per 300 calories.
• 300 calories of Snacks, popcorn, air-popped lack sufficient amounts of Selenium
• Both Snacks, popcorn, cakes as well as Snacks, popcorn, air-popped lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Snacks, popcorn, air-popped contain 1.7 times more Omega 6, 5 times more Fiber and 1.3 times more Protein than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, air-popped offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Snacks, popcorn, cakes provide inadequate amounts of Fiber
• Both Snacks, popcorn, cakes as well as Snacks, popcorn, air-popped provide inadequate amounts of Omega 3 in 300 calories.