Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Snacks, popcorn, air-popped	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	26.5% 768kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	52.3% 50.8g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	78.8% 102g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	8.2% 5.95g	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	69% 26g	38g per day for Men 19-50 years
Protein	46% 25.7g	61.3% 34.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11% 0.14mg	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	19% 75.4μg	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	0.66% 0.6mg	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	3.84% 0.58mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	1.4% 14mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	29.5% 0.27mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	110% 2.53mg	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	101% 710mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Snacks, oriental mix, rice-based per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, air-popped versus 7 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped vs Snacks, oriental mix, rice-based:

• 7 ounces of Snacks, popcorn, air-popped have 2.2 times more Vitamin B6 than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 19.3 times more Vitamin E and 2 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin E and Vitamin K
• Both Snacks, popcorn, air-popped as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped vs Snacks, oriental mix, rice-based:

• 7 ounces of Snacks, popcorn, air-popped have 2 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium and 1.4 times more Phosphorus than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 7.7 times more Calcium, more Selenium and 51.6 times more Sodium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, oriental mix, rice-based contain similar levels of Manganese, Potassium and Zinc per seven ounces.
• 7 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, air-popped have 1.5 times more Carbohydrate than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 1.3 times more Energy, 5.6 times more Fat, 5.9 times more Saturated Fat, 5.9 times more Omega 3, 4.5 times more Omega 6, 3.4 times more Sugars and 1.3 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Snacks, oriental mix, rice-based offer comparable quantities of Fiber per seven ounces.