Comparing Nutrients in 300 calories Snacks, popcorn, caramel-coated, with peanuts VS Snacks, potato chips, barbecue-flavor

Weight per 300 calories

• Snacks, popcorn, caramel-coated, with peanuts: 75g
• Snacks, potato chips, barbecue-flavor: 61.6g

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

Which food has more nutrients per 300 calories - Snacks, popcorn, caramel-coated, with peanuts or Snacks, potato chips, barbecue-flavor?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Snacks, popcorn, caramel-coated, with peanuts	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.03% 5.85g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	43% 7.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.5g	26.5% 34.4g	130g per day for Men 19-50 years
Sugars	47% 34g	4.65% 3.37g	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	7.5% 2.85g	6.16% 2.34g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, caramel-coated, with peanuts	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.37% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.27% 0.095mg	5.64% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.33% 1.5mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	17.8% 0.23mg	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% 12μg	9.86% 39.4μg	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	42.7% 38.4mg	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	4.25% 0.64mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	8.26% 9.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, caramel-coated, with peanuts	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	4.95% 49.5mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	17% 0.15mg	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	36.7% 2.93mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	10.3% 0.24mg	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	13.6% 95mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	7.83% 266mg	21.5% 731mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.93μg	0.45% 0.25μg	55μg per day for Men 19-50 years
Sodium	8.85% 133mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	8.45% 0.93mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.067% 2.48g	0.041% 1.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, caramel-coated, with peanuts vs Snacks, potato chips, barbecue-flavor:

• Snacks, popcorn, caramel-coated, with peanuts have 1.3 times more Vitamin B2 than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 3.6 times more Vitamin B1, 2 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C, 4.3 times more Vitamin E and 3.4 times more Vitamin K than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, caramel-coated, with peanuts vs Snacks, potato chips, barbecue-flavor:

• Snacks, popcorn, caramel-coated, with peanuts have 2.5 times more Calcium, 1.5 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 11.9 times more Selenium and 1.5 times more Zinc than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 2.7 times more Potassium and 2.5 times more Sodium than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Snacks, potato chips, barbecue-flavor have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, caramel-coated, with peanuts have 1.8 times more Carbohydrate, 10.1 times more Sugars and 1.2 times more Fiber than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 3.3 times more Fat, 3.2 times more Saturated Fat, 4.1 times more Omega 3 and 3 times more Omega 6 than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Snacks, potato chips, barbecue-flavor have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, popcorn, caramel-coated, with peanuts as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.