Comparing Nutrients in 500 calories Syrup, NESTLE, chocolate VS Snacks, popcorn, microwave, low fat

Weight per 500 calories

• Syrup, NESTLE, chocolate: 186g
• Snacks, popcorn, microwave, low fat: 118g

Snacks, popcorn, microwave, low fat have 1.6 times more energy per unit of mass than Syrup, NESTLE, chocolate, which is very high in comparison to other foods. Syrup, NESTLE, chocolate having high energy density.

Which food has more nutrients per 500 calories - Syrup, NESTLE, chocolate or Snacks, popcorn, microwave, low fat?

Macros Ratio

	Protein	Fat	Carbs
Syrup, NESTLE, chocolate	0%	0%	100%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Syrup, NESTLE, chocolate	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	11.5% 11.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	65.3% 85g	130g per day for Men 19-50 years
Sugars	154% 112g	1.5% 1.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 111g	NA	g per day for Men 19-50 years
Fiber	0% 0g	44% 16.7g	38g per day for Men 19-50 years
Protein	0% 0g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Syrup, NESTLE, chocolate	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	9.98% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.74% 0.037mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	15.4% 0.2mg	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	1.4% 5.58μg	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	0.12% 0.019mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.31% 0.37μg	1.47% 1.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, NESTLE, chocolate	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	0% 0mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.8μg	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	0% 0mg	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74.3mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	NA	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	15.4% 108mg	44.5% 311mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	8.36% 284mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	18.6% 279mg	49.4% 742mg	1500mg per day for Men 19-50 years
Zinc	9.3% 1.02mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	0.089% 3.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Syrup, NESTLE, chocolate vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, low fat contain 37 times more Vitamin B1, 2.3 times more Vitamin B2, 7.6 times more Vitamin B3, 12 times more Vitamin B6 and 3.6 times more Vitamin B9 than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Syrup, NESTLE, chocolate vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, low fat contain more Iron, 2.4 times more Magnesium, 2.9 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium, 2.7 times more Sodium and 4.4 times more Zinc than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Snacks, popcorn, microwave, low fat have similar amounts of Copper per 500 kcal.
• Both Syrup, NESTLE, chocolate as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Syrup, NESTLE, chocolate has 1.5 times more Carbohydrate and 102.8 times more Sugars than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrup, NESTLE, chocolate.
• Both Syrup, NESTLE, chocolate and Snacks, popcorn, microwave, low fat have similar amounts of Energy per 500 kcal.
• Both Syrup, NESTLE, chocolate as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.