Comparing Nutrients in 300 calories Snacks, popcorn, oil-popped, white popcorn, salt added VS Snacks, potato chips, plain, unsalted

Weight per 300 calories

• Snacks, popcorn, oil-popped, white popcorn, salt added: 60g
• Snacks, potato chips, plain, unsalted: 56g

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, oil-popped, white popcorn, salt added or Snacks, potato chips, plain, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	9.17% 2.93g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	6.65% 0.11g	1.6g per day for Men 19-50 years
Omega 6	44.8% 7.6g	39.4% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	NA	0.17% 0.12g	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	15.8% 6g	7.07% 2.7g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	7% 3.9g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0.067% 0.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.08mg	7.8% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.65% 0.13mg	28.4% 0.37mg	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	2.55% 10μg	6.3% 25μg	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	0.2% 0.18mg	19.3% 17.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	0.6% 6mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	19% 0.17mg	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	21% 1.67mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	8.93% 37.5mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	10.7% 0.25mg	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	21.4% 150mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	7.96% 4.38μg	8.24% 4.53μg	55μg per day for Men 19-50 years
Sodium	35.4% 530mg	0.3% 4.48mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	0.045% 1.68g	0.029% 1.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, oil-popped, white popcorn, salt added vs Snacks, potato chips, plain, unsalted:

• Snacks, potato chips, plain, unsalted contain 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 96.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, oil-popped, white popcorn, salt added vs Snacks, potato chips, plain, unsalted:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 1.8 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 118.5 times more Sodium and 2.6 times more Zinc than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.3 times more Copper and 5.3 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, potato chips, plain, unsalted have similar amounts of Selenium per 300 kcal.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 4.1 times more Omega 3, 2.2 times more Fiber and 1.4 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.1 times more Saturated Fat than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, potato chips, plain, unsalted have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.