Comparing Nutrients in 500 calories Snacks, popcorn, air-popped (Unsalted) VS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour

Weight per 500 calories

• Snacks, popcorn, air-popped (Unsalted): 131g
• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour: 96g

Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 1.4 times more energy per unit of mass than Snacks, popcorn, air-popped (Unsalted), which is very high in comparison to other foods. Snacks, popcorn, air-popped (Unsalted) having high energy density.

Which food has more nutrients per 500 calories - Snacks, popcorn, air-popped (Unsalted) or Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	5%	54%	41%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.75g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	4.9% 0.079g	73.5% 1.18g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.4% 102g	41.3% 53.7g	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	52% 19.8g	NA	38g per day for Men 19-50 years
Protein	28% 15.7g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Vitamin A	0.15% 1.3μg	3.3% 29.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	37.6% 6.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.73% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	17% 0.22mg	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	7.53% 30μg	48% 191μg	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	1.8% 1.63mg	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, popcorn, air-popped (Unsalted)	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Calcium	1.3% 13mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	17.6% 0.16mg	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	43.5% 3.5mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	41% 171mg	17.5% 73.6mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.23mg	32% 0.74mg	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	56% 393mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	11.6% 6.4μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	0.031% 1.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• Snacks, popcorn, air-popped (Unsalted) have 4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B3 and 6.4 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have similar amounts of Vitamin B2 per 500 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• Snacks, popcorn, air-popped (Unsalted) have 3.5 times more Copper, 2.3 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 4.4 times more Zinc than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 9.6 times more Calcium, 1.3 times more Iron and 139.3 times more Sodium than Snacks, popcorn, air-popped (Unsalted).

Comparison of macro-nutrients per 500 calories:

• Snacks, popcorn, air-popped (Unsalted) have 1.9 times more Carbohydrate and 2.3 times more Protein than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 5.7 times more Fat, 5.7 times more Saturated Fat, 15 times more Omega 3 and 5.9 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have similar amounts of Energy per 500 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.