Comparing Nutrients in 500 calories Snacks, popcorn, oil-popped, white popcorn, salt added VS Snacks, potato chips, plain, unsalted

Weight per 500 calories

• Snacks, popcorn, oil-popped, white popcorn, salt added: 100g
• Snacks, potato chips, plain, unsalted: 93g

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

Which food has more nutrients per 500 calories - Snacks, popcorn, oil-popped, white popcorn, salt added or Snacks, potato chips, plain, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	74.6% 12.7g	65.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	38% 49.3g	130g per day for Men 19-50 years
Sugars	NA	0.28% 0.21g	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	26.3% 10g	11.8% 4.48g	38g per day for Men 19-50 years
Protein	16% 9g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	47.4% 0.62mg	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	4.25% 17μg	10.5% 42μg	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	0.33% 0.3mg	32.2% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	1% 10mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	31.7% 0.29mg	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	34.8% 2.78mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	18% 0.41mg	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	35.7% 250mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	35% 1189mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	13.7% 7.56μg	55μg per day for Men 19-50 years
Sodium	59% 884mg	0.5% 7.46mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	9.24% 1mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.048% 1.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, popcorn, oil-popped, white popcorn, salt added vs Snacks, potato chips, plain, unsalted:

• Snacks, potato chips, plain, unsalted contain 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 96.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, popcorn, oil-popped, white popcorn, salt added vs Snacks, potato chips, plain, unsalted:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 1.8 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 118.5 times more Sodium and 2.6 times more Zinc than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.3 times more Copper and 5.3 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, potato chips, plain, unsalted have similar amounts of Selenium per 500 kcal.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 4.1 times more Omega 3, 2.2 times more Fiber and 1.4 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.1 times more Saturated Fat than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, potato chips, plain, unsalted have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.