Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped VS Syrup, fruit flavored

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Syrup, fruit flavored	0%	0%	100%

Macro Nutrients

	Snacks, popcorn, air-popped	Syrup, fruit flavored	Recommended Dietary Allowance
Energy	26.5% 768kcal	18% 518kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	99% 129g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	178% 129g	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	0% 0g	38g per day for Men 19-50 years
Protein	46% 25.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Syrup, fruit flavored	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	1.16% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0% 0mg	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	0% 0μg	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	3.84% 0.58mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Syrup, fruit flavored	Recommended Dietary Allowance
Calcium	1.4% 14mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	1.54% 0.014mg	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	0.74% 0.06mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	0.17% 0.004mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	0.058% 2mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.87% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Syrup, fruit flavored per 7 oz

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

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped vs Syrup, fruit flavored:

• 7 ounces of Snacks, popcorn, air-popped have 14.9 times more Vitamin B1, 7.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Syrup, fruit flavored.
• 7 ounces of Syrup, fruit flavored have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, popcorn, air-popped as well as Syrup, fruit flavored have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped vs Syrup, fruit flavored:

• 7 ounces of Snacks, popcorn, air-popped have 37.4 times more Copper, 106.3 times more Iron, 144 times more Magnesium, 556.5 times more Manganese, more Phosphorus, 329 times more Potassium and 51.3 times more Zinc than Syrup, fruit flavored.
• 7 ounces of Syrup, fruit flavored lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Snacks, popcorn, air-popped as well as Syrup, fruit flavored lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, air-popped have 1.5 times more Energy, 227 times more Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrup, fruit flavored.
• While 7 oz of Syrup, fruit flavored contain 74.7 times more Sugars than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Syrup, fruit flavored offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Syrup, fruit flavored provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein