Comparing Nutrients in 7 ounces Popcorn, sugar syrup/caramel, fat-free VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, KELLOGG, KELLOGG	8%	16%	76%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	26% 756kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	119% 155g	130g per day for Men 19-50 years
Sugars	177% 128g	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	13% 4.96g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	157% 1415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	153% 2mg	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	2% 7.94μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	154% 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	20% 1.6mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	NA	155% 3.57mg	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	15.6% 109mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	55μg per day for Men 19-50 years
Sodium	38% 568mg	38.5% 577mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Popcorn, sugar syrup/caramel, fat-free has more Vitamin B9 than Snacks, KELLOGG, KELLOGG.
• While Snacks, KELLOGG, KELLOGG contain 356.5 times more Vitamin A, 18.4 times more Vitamin B1, 13.8 times more Vitamin B2, 27.8 times more Vitamin B3 and 21.3 times more Vitamin B6 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 1.9 times more Calcium, 5 times more Copper, 10.8 times more Iron, 3.2 times more Magnesium, 4.5 times more Phosphorus, 2.3 times more Potassium and 3.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, KELLOGG, KELLOGG contain 5.3 times more Fat, 5.5 times more Saturated Fat, 6.9 times more Omega 6, 2.5 times more Fiber and 4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Energy, Omega 3 and Carbohydrate per 7 oz.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.