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: 137g

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	5%	21%	74%

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	12.2% 12g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	6.17% 1.98g	32g per day for Men 19-50 years
Omega 3	3.77% 0.06g	44.5% 0.71g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	71.2% 93g	130g per day for Men 19-50 years
Sugars	117% 85g	54.8% 39.7g	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	17.4% 12.6g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	8.63% 3.3g	11% 4.1g	38g per day for Men 19-50 years
Protein	4.7% 2.62g	10.3% 5.8g	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	92% 827μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.86% 0.076mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.74% 0.062mg	193% 2.5mg	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	4.8% 19μg	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	12% 10.7mg	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	1.14% 0.17mg	8.5% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.98% 1.2μg	17.5% 21μg	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	79% 789mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	21.6% 0.19mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	12% 50.7mg	420mg per day for Men 19-50 years
Manganese	NA	59.3% 1.36mg	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	26.2% 184mg	700mg per day for Men 19-50 years
Potassium	4.25% 144mg	9.95% 338mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	14% 7.67μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	65.3% 7.18mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	0.62% 23g	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 315.2 times more Vitamin A, 31.7 times more Vitamin B1, 37.2 times more Vitamin B2, 58.8 times more Vitamin B3, 40.7 times more Vitamin B6, more Vitamin C, 7.5 times more Vitamin E and 17.7 times more Vitamin K 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 D in 500 kcal.

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

• Snacks, KELLOGG, KELLOGG contain 33.4 times more Calcium, 8 times more Iron, 1.4 times more Magnesium, 2.5 times more Phosphorus, 2.3 times more Potassium, 1.6 times more Selenium, 1.3 times more Sodium and 8.8 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 Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Popcorn, sugar syrup/caramel, fat-free has 1.3 times more Carbohydrate and 2.1 times more Sugars than Snacks, KELLOGG, KELLOGG.
• While Snacks, KELLOGG, KELLOGG contain 6.5 times more Fat, 7.5 times more Saturated Fat, 11.8 times more Omega 3, 7.1 times more Omega 6, 1.3 times more Fiber and 2.2 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 per 500 kcal.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.