Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Snacks, popcorn, air-popped (Unsalted)

Weight per 500 calories

• Snacks, pretzels, hard, plain, made with unenriched flour, salted: 131g
• Snacks, popcorn, air-popped (Unsalted): 131g

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

Discover which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, made with unenriched flour, salted or Snacks, popcorn, air-popped (Unsalted)?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.98g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	4.92% 0.079g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	8.88% 1.5g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	78.4% 102g	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	9.67% 3.67g	52% 19.8g	38g per day for Men 19-50 years
Protein	21.3% 12g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.15% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.56% 0.38mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	24.7% 0.32mg	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	27.2% 109μg	7.53% 30μg	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	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, pretzels, hard, plain, made with unenriched flour, salted	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	4.72% 47.2mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	61% 0.55mg	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	27.4% 2.2mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	53.7% 1.23mg	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	21% 148mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	5.64% 192mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	150% 2251mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.33g	0.15% 5.37g	3700g per day for Men 19-50 years

Snacks, Pretzels, Hard, Plain, Made With Unenriched Flour, Salted VS Snacks, Popcorn, Air-popped (Unsalted) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, made with unenriched flour, salted or Snacks, popcorn, air-popped (Unsalted)?

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Snacks, popcorn, air-popped (Unsalted):

• 500 calories of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 3.6 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• While 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 2.8 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, popcorn, air-popped (Unsalted) provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin B5
• 500 calories of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin B9
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Snacks, popcorn, air-popped (Unsalted):

• 500 calories of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 1.9 times more Manganese and 429.9 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• While 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 1.6 times more Copper, 1.6 times more Iron, 3.7 times more Magnesium, 2.6 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium and 4 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• 500 calories of Snacks, pretzels, hard, plain, made with unenriched flour, salted lack sufficient amounts of Potassium
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 1.6 times more Omega 6, 5.4 times more Fiber and 1.3 times more Protein than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, popcorn, air-popped (Unsalted) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Snacks, pretzels, hard, plain, made with unenriched flour, salted provide inadequate amounts of Omega 6 and Fiber
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Snacks, popcorn, air-popped (Unsalted) provide inadequate amounts of Omega 3 in 500 calories.