Comparing Nutrients in 300 calories Syrup, NESTLE, chocolate VS Snacks, popcorn, microwave, low fat

Weight per 300 calories

• Syrup, NESTLE, chocolate: 112g
• Snacks, popcorn, microwave, low fat: 70.8g

Snacks, popcorn, microwave, low fat have 1.6 times more energy per unit of mass than Syrup, NESTLE, chocolate, which is very high in comparison to other foods. Syrup, NESTLE, chocolate having high energy density.

Which food has more nutrients per 300 calories - Syrup, NESTLE, chocolate or Snacks, popcorn, microwave, low fat?

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Syrup, NESTLE, chocolate	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.93% 6.72g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	13.8% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	39% 51g	130g per day for Men 19-50 years
Sugars	92% 67g	0.9% 0.65g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 67g	NA	g per day for Men 19-50 years
Fiber	0% 0g	26.4% 10g	38g per day for Men 19-50 years
Protein	0% 0g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.56% 0.007mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.66% 0.035mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.45% 0.022mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	9.25% 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	0.84% 3.35μg	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	0.074% 0.011mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	0.88% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	0% 0mg	0.78% 7.8mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 28.7μg	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% 0mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.6mg	25.4% 107mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	9.24% 64.7mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	29.7% 445mg	1500mg per day for Men 19-50 years
Zinc	5.58% 0.61mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	0.96% 35.6g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Syrup, NESTLE, chocolate vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, low fat contain 37 times more Vitamin B1, 2.3 times more Vitamin B2, 7.6 times more Vitamin B3, 12 times more Vitamin B6 and 3.6 times more Vitamin B9 than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Snacks, popcorn, microwave, low fat 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, NESTLE, chocolate vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, low fat contain more Iron, 2.4 times more Magnesium, 2.9 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium, 2.7 times more Sodium and 4.4 times more Zinc than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Snacks, popcorn, microwave, low fat have similar amounts of Copper per 300 kcal.
• Both Syrup, NESTLE, chocolate as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Syrup, NESTLE, chocolate has 1.5 times more Carbohydrate and 102.8 times more Sugars than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Snacks, popcorn, microwave, low fat have similar amounts of Energy per 300 kcal.
• Both Syrup, NESTLE, chocolate as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.