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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Energy	18.6% 540kcal	24.3% 706kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	28.5% 9.1g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	74.3% 97g	130g per day for Men 19-50 years
Sugars	126% 92g	7.47% 5.4g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.48mg	4.56% 0.73mg	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	47.8% 0.62mg	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	7.1% 28.3μg	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	7.87% 7.1mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	21.3% 25.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	44% 0.4mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	0.062% 0.001mg	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	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	4.9% 0.54mg	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, taro chips per 5 oz

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

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 2 times more Vitamin B2 than Snacks, taro chips.
• While 5 oz of Snacks, taro chips contain 4.6 times more Vitamin B1, 1.5 times more Vitamin B3, 9.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 87.2 times more Vitamin E and 20 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 B9, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, taro chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 2 times more Selenium and 1.6 times more Zinc than Snacks, taro chips.
• While 5 oz of Snacks, taro chips contain 3.3 times more Calcium, 2 times more Copper, 1.5 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus and 6.9 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips contain similar levels of 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 16.9 times more Sugars than Snacks, taro chips.
• While 5 oz of Snacks, taro chips contain 1.3 times more Energy, 17.8 times more Fat, 32.2 times more Saturated Fat, 1.3 times more Omega 3, 21.8 times more Omega 6 and 2.9 times more Fiber than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips offer comparable quantities of Protein per five ounces.