Comparing Nutrients in 300 calories Snacks, popcorn, cakes VS Snacks, popcorn, caramel-coated, with peanuts

Weight per 300 calories

• Snacks, popcorn, cakes: 78g
• Snacks, popcorn, caramel-coated, with peanuts: 75g

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

Which food has more nutrients per 300 calories - Snacks, popcorn, cakes or Snacks, popcorn, caramel-coated, with peanuts?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%

Macro Nutrients

	Snacks, popcorn, cakes	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	14% 2.4g	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	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	0.78% 0.56g	47% 34g	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	5.96% 2.27g	7.5% 2.85g	38g per day for Men 19-50 years
Protein	13.5% 7.58g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.27% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10.7% 0.14mg	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	3% 12μg	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	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.86μg	2.44% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	0.7% 7.03mg	4.95% 49.5mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	24.8% 0.22mg	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	36.7% 2.93mg	8mg per day for Men 19-50 years
Magnesium	29.6% 124mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	25% 0.57mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	5.3% 2.93μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	8.85% 133mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.067% 2.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, cakes vs Snacks, popcorn, caramel-coated, with peanuts:

• Snacks, popcorn, cakes have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3 and 2 times more Vitamin B5 than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 2.8 times more Vitamin E than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Snacks, popcorn, cakes as well as Snacks, popcorn, caramel-coated, with peanuts 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, popcorn, cakes vs Snacks, popcorn, caramel-coated, with peanuts:

• Snacks, popcorn, cakes have 2 times more Copper, 2.1 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Selenium, 1.7 times more Sodium and 3.4 times more Zinc than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 7 times more Calcium and 2 times more Iron than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, cakes have 1.6 times more Protein than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 2.4 times more Fat, 2.4 times more Omega 6, 60.5 times more Sugars and 1.3 times more Fiber than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, popcorn, cakes as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.