Comparing Nutrients in 500 calories Fruit syrup VS Snacks, popcorn, air-popped

Weight per 500 calories

• Fruit syrup: 147g
• Snacks, popcorn, air-popped: 129g

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

Discover which food has more nutrients per 500 calories - Fruit syrup or Snacks, popcorn, air-popped?

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Fruit syrup	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.36% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	17% 2.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	77.3% 100g	130g per day for Men 19-50 years
Sugars	107% 77.7g	1.55% 1.12g	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	0.12% 0.09g	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	% 0.09g	g per day for Men 19-50 years
Sucrose	NA	% 0.93g	g per day for Men 19-50 years
Fiber	0.39% 0.15g	49.3% 18.7g	38g per day for Men 19-50 years
Protein	0% 0g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.03% 0.048mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.35% 0.018mg	8.25% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.11% 0.018mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.29% 0.015mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	15.6% 0.2mg	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	10% 40μg	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	2.6% 2.35mg	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	0.098% 0.015mg	2.5% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.15μg	1.3% 1.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	1.17% 11.7mg	0.9% 9.04mg	1000mg per day for Men 19-50 years
Copper	2.93% 0.026mg	37.6% 0.34mg	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	0.73% 0.059mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	0.35% 1.47mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.089mg	62.5% 1.44mg	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	66% 463mg	700mg per day for Men 19-50 years
Potassium	0.3% 10.3mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	2.13% 1.17μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	3.47% 0.38mg	36% 3.98mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	0.12% 4.3g	3700g per day for Men 19-50 years

Fruit Syrup VS Snacks, Popcorn, Air-popped Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fruit syrup or Snacks, popcorn, air-popped?

Lets compare vitamin content per 500 calories of Fruit syrup vs Snacks, popcorn, air-popped:

• 500 kcal of Snacks, popcorn, air-popped contain 2.8 times more Vitamin B1, 169.5 times more Vitamin B3, 44.9 times more Vitamin B5, 138.3 times more Vitamin B6 and more Vitamin B9 than Fruit syrup.
• 500 calories of Fruit syrup have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Fruit syrup as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fruit syrup vs Snacks, popcorn, air-popped:

• 500 kcal of Snacks, popcorn, air-popped contain 12.8 times more Copper, 70.3 times more Iron, 126.9 times more Magnesium, 16.1 times more Manganese, more Phosphorus, 41.4 times more Potassium and 10.4 times more Zinc than Fruit syrup.
• 500 calories of Fruit syrup lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Fruit syrup as well as Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fruit syrup have 1.2 times more Carbohydrate and 69.1 times more Sugars than Snacks, popcorn, air-popped.
• While 500 kcal of Snacks, popcorn, air-popped contain more Omega 6, 127.8 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup and Snacks, popcorn, air-popped offer comparable quantities of Energy per 500 calories.
• 500 calories of Fruit syrup provide inadequate amounts of Omega 6, Fiber and Protein
• Both Fruit syrup as well as Snacks, popcorn, air-popped provide inadequate amounts of Omega 3 in 500 calories.