Comparing Nutrients in 7 ounces Popcorn, microwave, regular (butter) flavor, made with palm oil VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	36.6% 1062kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	48% 8.14g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	108% 141g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	0.68% 0.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	3.05% 0.04mg	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	7.44% 29.8μg	12% 47.6μg	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% 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	38.5% 5.77mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	27.8% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	51% 4.1mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	66.6% 1.53mg	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	78% 546mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	101% 1514mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, regular (butter) flavor, made with palm oil VS Pretzels, soft, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil versus 7 oz of Pretzels, soft, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Pretzels, soft, unsalted:

• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 15.5 times more Vitamin B6, 5.4 times more Vitamin E and 1.6 times more Vitamin K than Pretzels, soft, unsalted.
• While 7 oz of Pretzels, soft, unsalted contain 8.7 times more Vitamin B1, 4.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• 7 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Pretzels, soft, unsalted:

• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 1.6 times more Copper, 5.2 times more Magnesium, 3.5 times more Phosphorus, 4.5 times more Potassium, 3 times more Sodium and 2.5 times more Zinc than Pretzels, soft, unsalted.
• While 7 oz of Pretzels, soft, unsalted contain 1.9 times more Iron and 2.9 times more Selenium than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Pretzels, soft, unsalted contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 1.6 times more Energy, 9.7 times more Fat, 21 times more Saturated Fat, 4.6 times more Omega 6 and 5.9 times more Fiber than Pretzels, soft, unsalted.
• While 7 oz of Pretzels, soft, unsalted contain 4.6 times more Omega 3 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Pretzels, soft, unsalted offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3