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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, potato chips, reduced fat	6%	39%	55%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Energy	26% 756kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	25.8% 8.26g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	125% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	102% 133g	130g per day for Men 19-50 years
Sugars	177% 128g	0.6% 0.44g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	102% 1.33mg	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	13.4% 53.6μg	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	56.7% 51mg	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	1.7% 0.26mg	72.4% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	132% 1.2mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	NA	38% 0.87mg	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	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	102% 3461mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, potato chips, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Popcorn, sugar syrup/caramel, fat-free versus 7 oz of Snacks, potato chips, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Snacks, potato chips, reduced fat contain 5.5 times more Vitamin B1, 4.6 times more Vitamin B2, 20.5 times more Vitamin B3, 14.3 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 42.1 times more Vitamin E and 14.8 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, potato chips, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have 8.9 times more Zinc than Snacks, potato chips, reduced fat.
• While 7 oz of Snacks, potato chips, reduced fat contain 4.3 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 3.5 times more Phosphorus, 15.9 times more Potassium, 2.3 times more Selenium and 2 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium
• 7 ounces of Snacks, potato chips, reduced fat lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Carbohydrate and 294 times more Sugars than Snacks, potato chips, reduced fat.
• While 7 oz of Snacks, potato chips, reduced fat contain 14.9 times more Fat, 20.8 times more Saturated Fat, 4.1 times more Omega 3, 18.3 times more Omega 6, 2.4 times more Fiber and 3.6 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, potato chips, reduced fat offer comparable quantities of Energy per seven ounces.