Comparing Nutrients in 500 calories Snacks, popcorn, air-popped (Unsalted) VS Snacks, popcorn, oil-popped, white popcorn, salt added

Weight per 500 calories

• Snacks, popcorn, air-popped (Unsalted): 131g
• 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, 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, popcorn, oil-popped, white popcorn, salt added?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	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	5.67% 5.5g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.75g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	4.9% 0.079g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	78.4% 102g	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	52% 19.8g	26.3% 10g	38g per day for Men 19-50 years
Protein	28% 15.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0.15% 1.3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	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	7.53% 30μg	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, popcorn, air-popped (Unsalted)	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	1.3% 13mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	43.5% 3.5mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	41% 171mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.23mg	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	56% 393mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	59% 884mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, popcorn, air-popped (Unsalted) vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Snacks, popcorn, air-popped (Unsalted) have 2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, air-popped (Unsalted) 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, popcorn, air-popped (Unsalted) vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Snacks, popcorn, air-popped (Unsalted) have 2.5 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium and 1.7 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 168.8 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) 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, popcorn, air-popped (Unsalted) have 1.8 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 5.1 times more Fat, 6.6 times more Saturated Fat, 9.3 times more Omega 3 and 5.3 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Energy per 500 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.