Comparing Nutrients in 5 ounces Snacks, popcorn, home-prepared, oil-popped, unsalted VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	24.4% 709kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.16g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	70% 1.1g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	81% 105g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	47% 34g	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	37.3% 14g	34.7% 13g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	64% 577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	98% 1.28mg	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	6.02% 24μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	159% 3.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	0.79% 0.71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17.2% 103IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.44mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	63% 0.57mg	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	49.3% 3.94mg	291% 23.2mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	50.6% 354mg	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 4.3 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 50.9 times more Vitamin A, 5.4 times more Vitamin B1, 5.7 times more Vitamin B2, 5.9 times more Vitamin B3, 4.3 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.2 times more Magnesium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 3.9 times more Calcium, 1.8 times more Copper, 5.9 times more Iron, 1.7 times more Potassium, 4.2 times more Selenium and 82.3 times more Sodium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.3 times more Energy, 4 times more Fat, 6.3 times more Saturated Fat, 6.9 times more Omega 3 and 6.4 times more Omega 6 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.3 times more Carbohydrate and 44.6 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Fiber and Protein per 5 oz.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.