Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped (Unsalted) VS Snacks, pretzels, hard, plain, made with unenriched flour, salted

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Energy	18.7% 541kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	86.4% 112g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	30.4% 17g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, pretzels, hard, plain, made with unenriched flour, salted	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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	12.6% 0.16mg	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	29.4% 118μg	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, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	41.6% 0.37mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	110% 2.54mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	162% 2431mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Snacks, pretzels, hard, plain, made with unenriched flour, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, air-popped (Unsalted) versus 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted 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, pretzels, hard, plain, made with unenriched flour, salted:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 2.8 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 3.6 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, pretzels, hard, plain, made with unenriched flour, salted provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted 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, pretzels, hard, plain, made with unenriched flour, salted:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.6 times more Copper, 1.6 times more Iron, 3.7 times more Magnesium, 2.7 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium and 4 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 3.6 times more Calcium, 1.9 times more Manganese and 428.8 times more Sodium 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 1.6 times more Omega 6, 5.4 times more Fiber and 1.3 times more Protein than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 1.3 times more Saturated Fat than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, pretzels, hard, plain, made with unenriched flour, salted offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per five ounces.