Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped (Unsalted) VS Snacks, corn cakes, very low sodium

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, corn cakes, very low sodium	8%	6%	86%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Energy	26% 758kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	127% 166g	130g per day for Men 19-50 years
Sugars	NA	NA	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	42.5% 24g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.4% 0.49mg	21.4% 0.28mg	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	11.4% 45.6μg	9.43% 37.7μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Calcium	2% 20mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	93% 0.83mg	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	66% 5.28mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	157% 3.6mg	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	85% 595mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	0.25% 9.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Snacks, corn cakes, very low sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, air-popped (Unsalted) versus 7 oz of Snacks, corn cakes, very low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn cakes, very low sodium:

• 7 ounces of Snacks, popcorn, air-popped (Unsalted) have 5.7 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Snacks, corn cakes, very low sodium.
• While 7 oz of Snacks, corn cakes, very low sodium contain 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn cakes, very low sodium provide similar amounts of Vitamin B1 per seven ounces.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped (Unsalted) vs Snacks, corn cakes, very low sodium:

• 7 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.9 times more Iron, 1.9 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Snacks, corn cakes, very low sodium.
• While 7 oz of Snacks, corn cakes, very low sodium contain 1.9 times more Manganese than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn cakes, very low sodium contain similar levels of Copper, Magnesium and Selenium per seven ounces.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.8 times more Fat, 2 times more Omega 3, 2.1 times more Omega 6 and 1.5 times more Protein than Snacks, corn cakes, very low sodium.
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, corn cakes, very low sodium offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3