Comparing Nutrients in 500 calories Snacks, popcorn, air-popped VS Syrup, fruit flavored

Weight per 500 calories

• Snacks, popcorn, air-popped: 129g
• Syrup, fruit flavored: 192g

Snacks, popcorn, air-popped have 1.5 times more energy per 100g than Syrup, fruit flavored. It has high energy density when compared to other foods. Syrup, fruit flavored having high energy density.

Discover which food has more nutrients per 500 calories - Snacks, popcorn, air-popped or Syrup, fruit flavored?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Syrup, fruit flavored	0%	0%	100%

Macro Nutrients

	Snacks, popcorn, air-popped	Syrup, fruit flavored	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	0.039% 0.038g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.36% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	96% 125g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	172% 125g	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	0.12% 0.09g	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	% 0.09g	NA	g per day for Men 19-50 years
Sucrose	% 0.93g	NA	g per day for Men 19-50 years
Fiber	49.3% 18.7g	0% 0g	38g per day for Men 19-50 years
Protein	30% 16.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Syrup, fruit flavored	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.25% 0.11mg	1.62% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	0% 0mg	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	10% 40μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.37mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Syrup, fruit flavored	Recommended Dietary Allowance
Calcium	0.9% 9.04mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	1.5% 0.013mg	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	51.5% 4.12mg	0.72% 0.057mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	0.46% 1.9mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	0.17% 0.004mg	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	66% 463mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	0.056% 1.9mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	1.04% 0.11mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	1.8% 66.7g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 500 calories - Snacks, popcorn, air-popped or Syrup, fruit flavored?

Lets compare vitamin content per 500 calories of Snacks, popcorn, air-popped vs Syrup, fruit flavored:

• 500 calories of Snacks, popcorn, air-popped have 10 times more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Syrup, fruit flavored.
• 500 calories of Syrup, fruit flavored have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, popcorn, air-popped as well as Syrup, fruit flavored 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 Snacks, popcorn, air-popped vs Syrup, fruit flavored:

• 500 calories of Snacks, popcorn, air-popped have 25.2 times more Copper, 71.7 times more Iron, 97.1 times more Magnesium, 375.3 times more Manganese, more Phosphorus, 221.9 times more Potassium and 34.6 times more Zinc than Syrup, fruit flavored.
• 500 calories of Syrup, fruit flavored lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Snacks, popcorn, air-popped as well as Syrup, fruit flavored lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, popcorn, air-popped have more Omega 6, more Fiber and more Protein than Syrup, fruit flavored.
• While 500 kcal of Syrup, fruit flavored contain 110.8 times more Sugars than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Syrup, fruit flavored offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Syrup, fruit flavored provide inadequate amounts of Omega 6, Fiber and Protein
• Both Snacks, popcorn, air-popped as well as Syrup, fruit flavored provide inadequate amounts of Omega 3 in 500 calories.