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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Pretzels, soft, unsalted have 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.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains more Vitamin A, 15.5 times more Vitamin B6, 5.4 times more Vitamin E and 1.6 times more Vitamin K than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Pretzels, soft, unsalted have 1.9 times more Iron and 2.9 times more Selenium than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 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.
• Both Pretzels, soft, unsalted and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pretzels, soft, unsalted have 4.6 times more Omega 3 and 1.2 times more Carbohydrate than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 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.
• Both Pretzels, soft, unsalted and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Protein per 7 oz.
• Both Pretzels, soft, unsalted as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.