Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, white popcorn, salt added VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	24.4% 709kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	64.7% 1.03g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	15.3% 2.6g	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	85% 110g	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	56.3% 21.4g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	26.7% 0.35mg	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	8.15% 32.6μg	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	0% 0mg	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	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	66% 0.6mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	54% 1.25mg	58% 1.34mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	83.5% 1253mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Snacks, popcorn, air-popped (Unsalted) 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 Snacks, popcorn, air-popped (Unsalted) 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 Snacks, popcorn, air-popped (Unsalted):

• 5 oz of Snacks, popcorn, air-popped (Unsalted) contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, popcorn, air-popped (Unsalted) provide similar amounts of Vitamin B6 per five ounces.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, white popcorn, salt added vs Snacks, popcorn, air-popped (Unsalted):

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 221 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• While 5 oz of Snacks, popcorn, air-popped (Unsalted) contain 1.9 times more Copper, 1.3 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, popcorn, air-popped (Unsalted) contain similar levels of Iron, Magnesium, Manganese and Phosphorus per five ounces.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Snacks, popcorn, air-popped (Unsalted) 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 1.3 times more Energy, 6.7 times more Fat, 8.6 times more Saturated Fat, 12.2 times more Omega 3 and 6.9 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• While 5 oz of Snacks, popcorn, air-popped (Unsalted) contain 1.4 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Snacks, popcorn, oil-popped, white popcorn, salt added.