Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped (Unsalted) VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	18.7% 541kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	41% 40g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	21.7% 6.93g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	64.7% 1.03g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	62.4% 81g	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	37.3% 14g	38g per day for Men 19-50 years
Protein	30.4% 17g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	22.8% 0.3mg	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	6.02% 24μg	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	0.47% 0.43mg	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, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	35% 0.31mg	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	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	54% 1.25mg	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	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	83.5% 1253mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, air-popped (Unsalted) vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Snacks, popcorn, air-popped (Unsalted) have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Vitamin B6 per 5 oz.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped (Unsalted) vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Snacks, popcorn, air-popped (Unsalted) have 1.9 times more Copper, 1.2 times more Magnesium, 1.3 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 221 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Calcium, Iron, Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, air-popped (Unsalted) have 1.4 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.3 times more Energy, 6.7 times more Fat, 8.6 times more Saturated Fat, 12.2 times more Omega 3 and 6.9 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.