Comparing Nutrients in 500 calories Snacks, popcorn, cakes VS Snacks, popcorn, caramel-coated, with peanuts

Weight per 500 calories

• Snacks, popcorn, cakes: 130g
• Snacks, popcorn, caramel-coated, with peanuts: 125g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Snacks, popcorn, cakes or Snacks, popcorn, caramel-coated, with peanuts?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%

Macro Nutrients

	Snacks, popcorn, cakes	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	23.6% 4g	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	77.6% 101g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	78.2% 56.7g	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	12.5% 4.75g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Vitamin A	0.58% 5.2μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.14% 0.098mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.82mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	17.8% 0.23mg	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	5% 20μg	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% 0.38mg	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	4.06% 4.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	1.17% 11.7mg	8.25% 82.5mg	1000mg per day for Men 19-50 years
Copper	82.3% 0.74mg	41.3% 0.37mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	41.5% 0.96mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	12.5% 426mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	8.86% 4.88μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	14.8% 221mg	1500mg per day for Men 19-50 years
Zinc	47.2% 5.2mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.11% 4.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, popcorn, cakes vs Snacks, popcorn, caramel-coated, with peanuts:

• Snacks, popcorn, cakes have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3 and 2 times more Vitamin B5 than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 2.8 times more Vitamin E than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Snacks, popcorn, cakes as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, popcorn, cakes vs Snacks, popcorn, caramel-coated, with peanuts:

• Snacks, popcorn, cakes have 2 times more Copper, 2.1 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Selenium, 1.7 times more Sodium and 3.4 times more Zinc than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 7 times more Calcium and 2 times more Iron than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, popcorn, cakes have 1.6 times more Protein than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 2.4 times more Fat, 2.4 times more Omega 6, 60.5 times more Sugars and 1.3 times more Fiber than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Snacks, popcorn, cakes as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.