Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped (Unsalted) VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	18.7% 541kcal	26% 760kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	48.5% 15.5g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	0.43% 0.31g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	30.4% 17g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	72% 0.94mg	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	16% 63.8μg	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	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	48% 0.43mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	27% 0.62mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	53% 1807mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Snacks, potato chips, plain, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, air-popped (Unsalted) versus 5 oz of Snacks, potato chips, plain, unsalted 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, potato chips, plain, unsalted:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B2 than Snacks, potato chips, plain, unsalted.
• While 5 oz of Snacks, potato chips, plain, unsalted contain 2 times more Vitamin B3, 2.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, potato chips, plain, unsalted provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped (Unsalted) vs Snacks, potato chips, plain, unsalted:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.4 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Selenium and 3.2 times more Zinc than Snacks, potato chips, plain, unsalted.
• While 5 oz of Snacks, potato chips, plain, unsalted contain 2.4 times more Calcium and 4.2 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• 5 ounces of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.5 times more Carbohydrate, 3.1 times more Fiber and 1.7 times more Protein than Snacks, potato chips, plain, unsalted.
• While 5 oz of Snacks, potato chips, plain, unsalted contain 1.4 times more Energy, 8.2 times more Fat, 19.2 times more Saturated Fat, 3.2 times more Omega 3 and 6.5 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).