Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, white popcorn, salt added VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Dried Beechnuts	Recommended Dietary Allowance
Energy	24.4% 709kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	64.7% 1.03g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	36.5% 47.5g	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	37.3% 14g	NA	38g per day for Men 19-50 years
Protein	22.8% 12.8g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Dried Beechnuts	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	16% 0.19mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	74.6% 0.97mg	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	40% 160μg	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	0.47% 0.43mg	24.4% 22mg	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, oil-popped, white popcorn, salt added	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	54% 1.25mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	NA	55μg per day for Men 19-50 years
Sodium	83.5% 1253mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added vs Dried Beechnuts:

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 1.8 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3 times more Vitamin B5, 3.3 times more Vitamin B6, 6.6 times more Vitamin B9 and 51.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin C
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, white popcorn, salt added vs Dried Beechnuts:

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have more Magnesium, more Phosphorus, 23.3 times more Sodium and 7.3 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3 times more Copper, 1.5 times more Manganese and 4.5 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Dried Beechnuts contain similar levels of Iron per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 1.7 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.8 times more Fat, 2.3 times more Omega 3 and 1.5 times more Omega 6 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per five ounces.