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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Energy	26% 756kcal	34% 988kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	40% 12.8g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	150% 25.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	104% 135g	130g per day for Men 19-50 years
Sugars	177% 128g	10.5% 7.6g	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	37.6% 14.3g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	67% 0.87mg	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	9.92% 39.7μg	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	11% 9.92mg	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	150% 22.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	61.7% 0.56mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	0.086% 0.002mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Popcorn, sugar syrup/caramel, fat-free versus 7 oz of Snacks, taro chips 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, taro chips:

• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have 2 times more Vitamin B2 than Snacks, taro chips.
• While 7 oz of Snacks, taro chips contain 4.6 times more Vitamin B1, 1.5 times more Vitamin B3, 9.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 87.2 times more Vitamin E and 20 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, taro chips 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, taro chips:

• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have 2 times more Selenium and 1.6 times more Zinc than Snacks, taro chips.
• While 7 oz of Snacks, taro chips contain 3.3 times more Calcium, 2 times more Copper, 1.5 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus and 6.9 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips contain similar levels of Sodium per seven ounces.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Carbohydrate and 16.9 times more Sugars than Snacks, taro chips.
• While 7 oz of Snacks, taro chips contain 1.3 times more Energy, 17.8 times more Fat, 32.2 times more Saturated Fat, 1.3 times more Omega 3, 21.8 times more Omega 6 and 2.9 times more Fiber than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips offer comparable quantities of Protein per seven ounces.