Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped (Unsalted) VS Snacks, corn cakes, very low sodium

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, corn cakes, very low sodium	8%	6%	86%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Energy	18.7% 541kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	7.42% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	NA	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	56.3% 21.4g	NA	38g per day for Men 19-50 years
Protein	30.4% 17g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.3% 0.2mg	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	8.15% 32.6μg	6.73% 27μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	66% 0.6mg	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	47% 3.77mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	112% 2.57mg	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	60.7% 425mg	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.18% 6.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Snacks, corn cakes, very low sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, air-popped (Unsalted) versus 5 oz of Snacks, corn cakes, very low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn cakes, very low sodium:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 5.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Snacks, corn cakes, very low sodium.
• While 5 oz of Snacks, corn cakes, very low sodium contain 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn cakes, very low sodium provide similar amounts of Vitamin B1 per five ounces.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn cakes, very low sodium:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.9 times more Iron, 1.9 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Snacks, corn cakes, very low sodium.
• While 5 oz of Snacks, corn cakes, very low sodium contain 1.9 times more Manganese than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn cakes, very low sodium contain similar levels of Copper, Magnesium and Selenium per five ounces.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.8 times more Fat, 2 times more Omega 3, 2.1 times more Omega 6 and 1.5 times more Protein than Snacks, corn cakes, very low sodium.
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn cakes, very low sodium offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3