Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, popcorn, air-popped	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	26.5% 768kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	40% 52g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	1.9% 1.37g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	75.7% 28.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	46% 25.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	15.4% 61.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	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	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	NA	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	79% 6.33mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	101% 710mg	NA	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.6g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, air-popped versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped vs Frozen Roasted Potatoes with Salt:

• Both Snacks, popcorn, air-popped and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Snacks, popcorn, air-popped as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Snacks, popcorn, air-popped have 6.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 37.3 times more Sodium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, air-popped have 3 times more Energy, 2.5 times more Fat, 3 times more Carbohydrate, 5.6 times more Fiber and 5.8 times more Protein than Frozen Roasted Potatoes with Salt.