Comparing Nutrients in 5 ounces Snacks, popcorn, cakes VS Syrup, fruit flavored

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Syrup, fruit flavored	0%	0%	100%

Macro Nutrients

	Snacks, popcorn, cakes	Syrup, fruit flavored	Recommended Dietary Allowance
Energy	18.8% 544kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	71% 92g	130g per day for Men 19-50 years
Sugars	1.4% 1.02g	127% 92g	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	11% 4.1g	0% 0g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Syrup, fruit flavored	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	0% 0mg	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	6.38% 25.5μg	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Syrup, fruit flavored	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	1.1% 0.01mg	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	33% 2.65mg	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	53.7% 225mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	0.12% 0.003mg	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	56% 393mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	0.042% 1.4mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	27.2% 408mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.66mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	1.33% 49.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, cakes VS Syrup, fruit flavored per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, cakes versus 5 oz of Syrup, fruit flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, cakes vs Syrup, fruit flavored:

• 5 ounces of Snacks, popcorn, cakes have 10.7 times more Vitamin B1, 16.2 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Syrup, fruit flavored.
• 5 ounces of Syrup, fruit flavored have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, popcorn, cakes as well as Syrup, fruit flavored have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, cakes vs Syrup, fruit flavored:

• 5 ounces of Snacks, popcorn, cakes have 81.3 times more Copper, 62.3 times more Iron, 159 times more Magnesium, 492.5 times more Manganese, more Phosphorus, 327 times more Potassium, 24.8 times more Selenium, more Sodium and 66.5 times more Zinc than Syrup, fruit flavored.
• 5 ounces of Syrup, fruit flavored lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Snacks, popcorn, cakes as well as Syrup, fruit flavored lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, cakes have 1.5 times more Energy, 155 times more Fat, more Omega 3, more Omega 6, 1.2 times more Carbohydrate, more Fiber and more Protein than Syrup, fruit flavored.
• While 5 oz of Syrup, fruit flavored contain 90.3 times more Sugars than Snacks, popcorn, cakes.
• 5 ounces of Syrup, fruit flavored provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein