Comparing Nutrients in 5 ounces Popcorn, sugar syrup/caramel, fat-free VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	18.6% 540kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	21% 3.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	87.4% 114g	130g per day for Men 19-50 years
Sugars	126% 92g	1.3% 0.95g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.48mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	19.6% 0.26mg	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	5.67% 22.7μg	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	0.31% 0.28mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	17.3% 0.16mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	NA	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	11% 78mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	49% 733mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Tortilla chips, low fat, baked without fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Popcorn, sugar syrup/caramel, fat-free versus 5 oz of Tortilla chips, low fat, baked without fat 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 Tortilla chips, low fat, baked without fat:

• 5 oz of Tortilla chips, low fat, baked without fat contain 5.8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.8 times more Vitamin B6, 4 times more Vitamin B9 and 5.9 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Tortilla chips, low fat, baked without fat provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin E
• Both Popcorn, sugar syrup/caramel, fat-free as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Popcorn, sugar syrup/caramel, fat-free vs Tortilla chips, low fat, baked without fat:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Copper than Tortilla chips, low fat, baked without fat.
• While 5 oz of Tortilla chips, low fat, baked without fat contain 8.8 times more Calcium, 2 times more Iron, 3.6 times more Magnesium, 5.8 times more Phosphorus, 2.5 times more Potassium, 4.4 times more Selenium, 1.8 times more Sodium and 1.9 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• 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 96.5 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 5 oz of Tortilla chips, low fat, baked without fat contain 4.1 times more Fat, 4.3 times more Saturated Fat, 1.7 times more Omega 3, 4.3 times more Omega 6, 2.1 times more Fiber and 5.5 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Tortilla chips, low fat, baked without fat offer comparable quantities of Energy and Carbohydrate per five ounces.