Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Snacks, popcorn, air-popped	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	19% 549kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	6.63% 6.44g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.82% 0.9g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	87.3% 114g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	1.4% 1.02g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	54% 20.6g	11% 4.1g	38g per day for Men 19-50 years
Protein	32.8% 18.3g	24.6% 13.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	19.7% 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	11% 44μg	6.38% 25.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	89.6% 0.81mg	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	56.5% 4.52mg	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	53.7% 225mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	60.7% 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	72.5% 507mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	27.2% 408mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	51.4% 5.66mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.19% 7.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, air-popped vs Snacks, popcorn, cakes:

• Snacks, popcorn, air-popped have 2.5 times more Vitamin A, 1.4 times more Vitamin B1 and 1.7 times more Vitamin B9 than Snacks, popcorn, cakes.
• While Snacks, popcorn, cakes contain 2.1 times more Vitamin B2 and 2.6 times more Vitamin B3 than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, popcorn, cakes have similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 5 oz.
• Both Snacks, popcorn, air-popped as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped vs Snacks, popcorn, cakes:

• Snacks, popcorn, air-popped have 1.7 times more Iron and 1.3 times more Phosphorus than Snacks, popcorn, cakes.
• While Snacks, popcorn, cakes contain 2.2 times more Copper, more Selenium, 36 times more Sodium and 1.3 times more Zinc than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, popcorn, cakes have similar amounts of Magnesium, Manganese and Potassium per 5 oz.
• Both Snacks, popcorn, air-popped as well as Snacks, popcorn, cakes have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, air-popped have 1.5 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Omega 3, 1.7 times more Omega 6, 1.2 times more Sugars, 5 times more Fiber and 1.3 times more Protein than Snacks, popcorn, cakes.
• Both Snacks, popcorn, air-popped and Snacks, popcorn, cakes have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Snacks, popcorn, air-popped as well as Snacks, popcorn, cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.