Comparing Nutrients in 7 ounces Popcorn, microwave, low fat and sodium VS Millet, puffed

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Millet, puffed	13%	8%	79%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Millet, puffed	Recommended Dietary Allowance
Energy	29.4% 851kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	8.78% 2.8g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.58g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	122% 159g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	1.5% 1.1g	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	74% 28g	14% 5.36g	38g per day for Men 19-50 years
Protein	44.7% 25g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Millet, puffed	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	55% 8.77mg	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	26% 0.34mg	55% 0.71mg	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	8.43% 33.7μg	39% 157μg	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	66.3% 9.94mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Millet, puffed	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	155% 1.4mg	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	56.6% 4.52mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	50% 210mg	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	75% 524mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, low fat and sodium VS Millet, puffed per 7 oz

Compare the macro and micronutrient content in 7 oz of Popcorn, microwave, low fat and sodium versus 7 oz of Millet, puffed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Popcorn, microwave, low fat and sodium vs Millet, puffed:

• 7 ounces of Popcorn, microwave, low fat and sodium have 7.6 times more Vitamin E and 11.2 times more Vitamin K than Millet, puffed.
• While 7 oz of Millet, puffed contain 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.6 times more Vitamin B9 than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Millet, puffed provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Millet, puffed have insufficient amounts of Vitamin K
• Both Popcorn, microwave, low fat and sodium as well as Millet, puffed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Popcorn, microwave, low fat and sodium vs Millet, puffed:

• 7 ounces of Popcorn, microwave, low fat and sodium have 1.4 times more Magnesium, 6 times more Potassium, 3 times more Selenium, 98 times more Sodium and 2.4 times more Zinc than Millet, puffed.
• While 7 oz of Millet, puffed contain 1.3 times more Copper than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Millet, puffed contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Millet, puffed lack sufficient amounts of Potassium
• Both Popcorn, microwave, low fat and sodium as well as Millet, puffed lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Popcorn, microwave, low fat and sodium have 1.2 times more Energy, 2.8 times more Fat, 2.1 times more Saturated Fat, 2.2 times more Omega 3, 1.8 times more Omega 6 and 5.3 times more Fiber than Millet, puffed.
• Both Popcorn, microwave, low fat and sodium and Millet, puffed offer comparable quantities of Carbohydrate and Protein per seven ounces.