Comparing Nutrients in 500 calories Snacks, corn cakes, very low sodium VS Snacks, popcorn, oil-popped, white popcorn, salt added

Weight per 500 calories

• Snacks, corn cakes, very low sodium: 129g
• Snacks, popcorn, oil-popped, white popcorn, salt added: 100g

Snacks, popcorn, oil-popped, white popcorn, salt added have 1.3 times more energy per unit of mass than Snacks, corn cakes, very low sodium, which is very high in comparison to other foods. Snacks, corn cakes, very low sodium having high energy density.

Which food has more nutrients per 500 calories - Snacks, corn cakes, very low sodium or Snacks, popcorn, oil-popped, white popcorn, salt added?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	2.42% 0.039g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	74.6% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	44% 57.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	26.3% 10g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	1.72% 15.5μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16% 0.21mg	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	6.14% 24.5μg	4.25% 17μg	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	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes, very low sodium	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	2.45% 24.5mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	24.6% 0.22mg	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	22.6% 1.8mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	38.2% 0.88mg	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	29% 203mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	59% 884mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn cakes, very low sodium vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Snacks, corn cakes, very low sodium have 2.4 times more Vitamin B1, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 2.1 times more Vitamin B2 than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Vitamin B6 per 500 kcal.
• Both Snacks, corn cakes, very low sodium as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn cakes, very low sodium vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Snacks, corn cakes, very low sodium have 2.5 times more Copper, 1.4 times more Magnesium, 2.7 times more Manganese and 1.8 times more Selenium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.5 times more Iron and 24.4 times more Sodium than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.
• Both Snacks, corn cakes, very low sodium as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn cakes, very low sodium have 1.9 times more Carbohydrate than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 9.1 times more Fat, 9 times more Saturated Fat, 18.8 times more Omega 3 and 11 times more Omega 6 than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, corn cakes, very low sodium as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.