Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, 94% fat free VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	19.6% 570kcal	20.7% 601kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.65g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	6.27% 2g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	18% 3.06g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	78.5% 102g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	1.8% 1.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.92g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.3g	53% 20g	38g per day for Men 19-50 years
Protein	27% 15g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	18.3% 2.93mg	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	18.5% 0.24mg	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	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% 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	3.87% 0.58mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	2% 20mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	86% 0.77mg	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	51% 4.07mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	61.6% 431mg	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	10% 342mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	59.4% 892mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	49.4% 5.43mg	11mg per day for Men 19-50 years
Water	0.16% 6g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.4 times more Vitamin B2 and 1.2 times more Vitamin B6 than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 5 times more Vitamin B1 and 1.4 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 5 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.3 times more Calcium and 1.3 times more Iron than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 2.1 times more Copper and 1.4 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, microwave, low fat contain 1.6 times more Fat, 4.5 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Energy, Saturated Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.