Comparing Nutrients in 300 calories Syrup, fruit flavored VS Snacks, popcorn, air-popped

Weight per 300 calories

• Syrup, fruit flavored: 115g
• Snacks, popcorn, air-popped: 77.5g

Snacks, popcorn, air-popped have 1.5 times more energy per unit of mass than Syrup, fruit flavored, which is high in comparison to other foods. Syrup, fruit flavored having high energy density.

Which food has more nutrients per 300 calories - Syrup, fruit flavored or Snacks, popcorn, air-popped?

Macros Ratio

	Protein	Fat	Carbs
Syrup, fruit flavored	0%	0%	100%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Syrup, fruit flavored	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.024% 0.023g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	57.6% 75g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	103% 74.7g	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	0% 0g	29.6% 11.2g	38g per day for Men 19-50 years
Protein	0% 0g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Syrup, fruit flavored	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.86% 7.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.67% 0.008mg	6.7% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.97% 0.013mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	1.5% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.78% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, fruit flavored	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	0% 0mg	0.54% 5.43mg	1000mg per day for Men 19-50 years
Copper	0.89% 0.008mg	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	0.43% 0.034mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	0.27% 1.15mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	0.1% 0.002mg	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	0% 0mg	39.6% 278mg	700mg per day for Men 19-50 years
Potassium	0.034% 1.15mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	0.84% 0.46μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.41% 6.2mg	1500mg per day for Men 19-50 years
Zinc	0.63% 0.069mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.07% 2.57g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped contain 10 times more Vitamin B1, 5.1 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Syrup, fruit flavored.
• Both Syrup, fruit flavored 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 kcal.

Comparing minerals per 300 calories for Syrup, fruit flavored vs Snacks, popcorn, air-popped:

• Snacks, popcorn, air-popped contain 25.2 times more Copper, 71.7 times more Iron, 97.1 times more Magnesium, 375.3 times more Manganese, more Phosphorus, 221.9 times more Potassium and 34.6 times more Zinc than Syrup, fruit flavored.
• Both Syrup, fruit flavored as well as Snacks, popcorn, air-popped have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Syrup, fruit flavored has 1.2 times more Carbohydrate and 110.8 times more Sugars than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 153.1 times more Fat, more Omega 6, more Fiber and more Protein than Syrup, fruit flavored.
• Both Syrup, fruit flavored and Snacks, popcorn, air-popped have similar amounts of Energy per 300 kcal.
• Both Syrup, fruit flavored as well as Snacks, popcorn, air-popped have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.