Comparing Nutrients in 5 ounces Popcorn, sugar syrup/caramel, fat-free VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, KELLOGG, KELLOGG	8%	16%	76%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	18.6% 540kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	33.7% 5.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	85% 111g	130g per day for Men 19-50 years
Sugars	126% 92g	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	9.33% 3.54g	23% 8.8g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	112% 1011μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.48mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	109% 1.4mg	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% 5.67μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	110% 0.99mg	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	14% 1.13mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.55mg	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	11% 78mg	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	NA	55μg per day for Men 19-50 years
Sodium	27% 405mg	27.5% 412mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.19% 7.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Popcorn, sugar syrup/caramel, fat-free has more Vitamin B9 than Snacks, KELLOGG, KELLOGG.
• While Snacks, KELLOGG, KELLOGG contain 356.5 times more Vitamin A, 18.4 times more Vitamin B1, 13.8 times more Vitamin B2, 27.8 times more Vitamin B3 and 21.3 times more Vitamin B6 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 1.9 times more Calcium, 5 times more Copper, 10.8 times more Iron, 3.2 times more Magnesium, 4.5 times more Phosphorus, 2.3 times more Potassium and 3.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, KELLOGG, KELLOGG contain 5.3 times more Fat, 5.5 times more Saturated Fat, 6.9 times more Omega 6, 2.5 times more Fiber and 4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Energy, Omega 3 and Carbohydrate per 5 oz.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.