Comparing Nutrients in 7 ounces Popcorn, microwave, low fat and sodium VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	29.4% 851kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	8.78% 2.8g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.58g	58% 9.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	112% 146g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	1.45% 1.05g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	44.7% 25g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5.2% 0.83mg	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	27.5% 0.36mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	2.2% 22mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	25.6% 0.23mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	46% 192mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.07% 2.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, low fat and sodium VS Snacks, tortilla chips, light (baked with less oil) per 7 oz

Compare the macro and micronutrient content in 7 oz of Popcorn, microwave, low fat and sodium versus 7 oz of Snacks, tortilla chips, light (baked with less oil) 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 Snacks, tortilla chips, light (baked with less oil):

• 7 ounces of Popcorn, microwave, low fat and sodium have 1.6 times more Vitamin B1, 4.9 times more Vitamin B3, 1.4 times more Vitamin E and 22.4 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• While 7 oz of Snacks, tortilla chips, light (baked with less oil) contain 2.5 times more Vitamin B2 and more Vitamin B12 than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Snacks, tortilla chips, light (baked with less oil) provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin K
• Both Popcorn, microwave, low fat and sodium as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Popcorn, microwave, low fat and sodium vs Snacks, tortilla chips, light (baked with less oil):

• 7 ounces of Popcorn, microwave, low fat and sodium have 4.7 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.2 times more Sodium and 3.3 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While 7 oz of Snacks, tortilla chips, light (baked with less oil) contain 14.5 times more Calcium and 1.8 times more Selenium than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Snacks, tortilla chips, light (baked with less oil) contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Popcorn, microwave, low fat and sodium have 5.3 times more Omega 3, 2.5 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While 7 oz of Snacks, tortilla chips, light (baked with less oil) contain 1.6 times more Fat, 2 times more Saturated Fat and 1.5 times more Omega 6 than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Snacks, tortilla chips, light (baked with less oil) offer comparable quantities of Energy and Carbohydrate per seven ounces.