Comparing Nutrients in 5 ounces Popcorn, sugar syrup/caramel, fat-free VS Snacks, potato chips, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	18.6% 540kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	71% 92g	130g per day for Men 19-50 years
Sugars	126% 92g	0% 0g	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	25.4% 9.64g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.48mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	17.2% 0.22mg	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	29.4% 118μg	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	44.6% 40mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	69.3% 0.62mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	NA	47.5% 1.1mg	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	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	48.4% 1644mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	52.4% 785mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, potato chips, fat-free, made with olestra per 5 oz

Compare the macro and micronutrient content in 5 oz of Popcorn, sugar syrup/caramel, fat-free versus 5 oz of Snacks, potato chips, fat-free, made with olestra 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, potato chips, fat-free, made with olestra:

• 5 oz of Snacks, potato chips, fat-free, made with olestra contain 8.7 times more Vitamin B1, 12.8 times more Vitamin B3, 3.4 times more Vitamin B6, 20.8 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, potato chips, fat-free, made with olestra provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin C
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Popcorn, sugar syrup/caramel, fat-free vs Snacks, potato chips, fat-free, made with olestra:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 4 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• While 5 oz of Snacks, potato chips, fat-free, made with olestra contain 1.9 times more Calcium, 3.1 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 3.2 times more Phosphorus, 10.5 times more Potassium, 1.9 times more Sodium and 5.6 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• 5 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium
• 5 ounces of Snacks, potato chips, fat-free, made with olestra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.4 times more Energy, 1.6 times more Omega 3, 2.1 times more Omega 6, 1.4 times more Carbohydrate and more Sugars than Snacks, potato chips, fat-free, made with olestra.
• While 5 oz of Snacks, potato chips, fat-free, made with olestra contain 2.7 times more Fiber and 3.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• 5 ounces of Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3 and Omega 6