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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Snacks, popcorn, microwave, low fat	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	18.6% 2.98mg	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	18.5% 0.24mg	23% 0.3mg	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	6.38% 25.5μg	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	4.72% 0.71mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Snacks, popcorn, microwave, low fat VS Snacks, popcorn, microwave, 94% fat free per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, microwave, low fat versus 5 oz of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 5 ounces of Snacks, popcorn, microwave, low fat have 2.1 times more Copper, 1.2 times more Magnesium, 1.2 times more Selenium and 1.4 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• While 5 oz of Snacks, popcorn, microwave, 94% fat free contain 1.3 times more Iron than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Snacks, popcorn, microwave, 94% fat free contain similar levels of Phosphorus, Potassium and Sodium per five ounces.
• Both Snacks, popcorn, microwave, low fat as well as Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, microwave, low fat have 1.6 times more Fat, 4.5 times more Omega 3 and 1.5 times more Omega 6 than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, low fat and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Energy, Saturated Fat, Carbohydrate, Fiber and Protein per five ounces.