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	5%	21%	74%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	18.6% 540kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	6.4% 2.04g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	73.7% 96g	130g per day for Men 19-50 years
Sugars	126% 92g	56.7% 41g	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	18% 13g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	NA	% 5.8g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	10.7% 6g	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	95% 856μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.48mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	200% 2.6mg	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	4.96% 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	12.3% 11mg	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	1.23% 0.18mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	18% 21.7μg	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	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	22.4% 0.2mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	NA	61.4% 1.4mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	67.5% 7.43mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, KELLOGG, KELLOGG per 5 oz

Compare the macro and micronutrient content in 5 oz of Popcorn, sugar syrup/caramel, fat-free versus 5 oz of Snacks, KELLOGG, KELLOGG to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Snacks, KELLOGG, KELLOGG contain 302 times more Vitamin A, 30.3 times more Vitamin B1, 35.6 times more Vitamin B2, 56.3 times more Vitamin B3, 39 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C, 7.2 times more Vitamin E and 17 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Snacks, KELLOGG, KELLOGG contain 32 times more Calcium, 7.7 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium, 1.6 times more Selenium and 8.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG contain similar levels of Copper and Sodium per five ounces.
• 5 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Carbohydrate and 2.2 times more Sugars than Snacks, KELLOGG, KELLOGG.
• While 5 oz of Snacks, KELLOGG, KELLOGG contain 6.2 times more Fat, 7.2 times more Saturated Fat, 11.3 times more Omega 3, 6.8 times more Omega 6 and 2.1 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG offer comparable quantities of Energy and Fiber per five ounces.