Comparing Nutrients in 500 calories Snacks, popcorn, cakes VS Snacks, oriental mix, rice-based

Weight per 500 calories

• Snacks, popcorn, cakes: 130g
• Snacks, oriental mix, rice-based: 99g

Snacks, oriental mix, rice-based have 1.3 times more energy per unit of mass than Snacks, popcorn, cakes, which is very high in comparison to other foods. Snacks, popcorn, cakes having high energy density.

Discover which food has more nutrients per 500 calories - Snacks, popcorn, cakes or Snacks, oriental mix, rice-based?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Snacks, popcorn, cakes	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	59.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.2% 104g	39.2% 51g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	4.1% 2.96g	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	9.94% 3.78g	34.3% 13g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0.58% 5.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.14% 0.098mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.82mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	5.47% 0.071mg	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	5.86% 23.4μg	9.4% 37.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	1.98% 2.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	1.17% 11.7mg	5.34% 53.4mg	1000mg per day for Men 19-50 years
Copper	82.3% 0.74mg	14.7% 0.13mg	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	30.4% 2.43mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	54.7% 1.26mg	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	51.5% 361mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	12.5% 426mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	14.6% 8μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	27.2% 408mg	1500mg per day for Men 19-50 years
Zinc	47.2% 5.2mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.068% 2.5g	3700g per day for Men 19-50 years

Snacks, Popcorn, Cakes VS Snacks, Oriental Mix, Rice-based Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, popcorn, cakes or Snacks, oriental mix, rice-based?

Lets compare vitamin content per 500 calories of Snacks, popcorn, cakes vs Snacks, oriental mix, rice-based:

• 500 calories of Snacks, popcorn, cakes have 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.3 times more Vitamin B6 than Snacks, oriental mix, rice-based.
• While 500 kcal of Snacks, oriental mix, rice-based contain 3.1 times more Vitamin B1 and 14.7 times more Vitamin E than Snacks, popcorn, cakes.
• 500 calories of Snacks, popcorn, cakes have insufficient amounts of Vitamin B1 and Vitamin E
• 500 calories of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Snacks, popcorn, cakes as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Snacks, popcorn, cakes vs Snacks, oriental mix, rice-based:

• 500 calories of Snacks, popcorn, cakes have 5.6 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 2 times more Zinc than Snacks, oriental mix, rice-based.
• Both Snacks, popcorn, cakes and Snacks, oriental mix, rice-based contain similar levels of Iron, Manganese and Sodium per 500 calories.
• 500 calories of Snacks, oriental mix, rice-based lack sufficient amounts of Potassium
• Both Snacks, popcorn, cakes as well as Snacks, oriental mix, rice-based lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, popcorn, cakes have 2 times more Carbohydrate than Snacks, oriental mix, rice-based.
• While 500 kcal of Snacks, oriental mix, rice-based contain 6.3 times more Fat, 6 times more Saturated Fat, 6 times more Omega 3, 6 times more Omega 6, 3.5 times more Fiber and 1.4 times more Protein than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, oriental mix, rice-based offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, popcorn, cakes provide inadequate amounts of Omega 3 and Fiber