Comparing Nutrients in 500 calories Popcorn, sugar syrup/caramel, fat-free VS Snacks, KELLOGG, KELLOGG

Weight per 500 calories

• Popcorn, sugar syrup/caramel, fat-free: 131g
• Snacks, KELLOGG, KELLOGG: 128g

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

Which food has more nutrients per 500 calories - Popcorn, sugar syrup/caramel, fat-free or Snacks, KELLOGG, KELLOGG?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, KELLOGG, KELLOGG	8%	16%	76%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	3.77% 0.06g	3.45% 0.055g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	30.5% 5.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	77% 100g	130g per day for Men 19-50 years
Sugars	117% 85g	NA	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	8.63% 3.3g	21% 7.95g	38g per day for Men 19-50 years
Protein	4.7% 2.62g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0.29% 2.62μg	102% 914μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	74.8% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.86% 0.076mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.74% 0.062mg	99% 1.3mg	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	1.3% 5.25μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.14% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.98% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	100% 0.9mg	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	13% 1.05mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	NA	100% 2.3mg	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	10.3% 72mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	4.25% 144mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	NA	55μg per day for Men 19-50 years
Sodium	25% 375mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 348.3 times more Vitamin A, 18 times more Vitamin B1, 13.5 times more Vitamin B2, 27.1 times more Vitamin B3 and 20.8 times more Vitamin B6 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 4.9 times more Copper, 10.5 times more Iron, 3.1 times more Magnesium, 4.4 times more Phosphorus, 2.2 times more Potassium and 3.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Sodium per 500 kcal.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, KELLOGG, KELLOGG contain 5.2 times more Fat, 6.7 times more Omega 6, 2.4 times more Fiber and 3.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.