Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped (Unsalted) VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	26% 758kcal	36.7% 1064kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	68% 21.7g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	140% 23.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	80.8% 105g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	42.5% 24g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.4% 0.49mg	101% 1.3mg	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	22.3% 89.3μg	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	68.6% 61.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	2% 20mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	67.5% 0.61mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	38% 0.87mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	0.1% 3.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped (Unsalted) vs Snacks, potato chips, plain, unsalted:

• Snacks, popcorn, air-popped (Unsalted) have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B2 than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2 times more Vitamin B3, 2.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B5 per 7 oz.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped (Unsalted) vs Snacks, potato chips, plain, unsalted:

• Snacks, popcorn, air-popped (Unsalted) have 1.4 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Selenium and 3.2 times more Zinc than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.4 times more Calcium and 4.2 times more Potassium than Snacks, popcorn, air-popped (Unsalted).

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, air-popped (Unsalted) have 1.5 times more Carbohydrate, 3.1 times more Fiber and 1.7 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.4 times more Energy, 8.2 times more Fat, 19.2 times more Saturated Fat, 3.2 times more Omega 3 and 6.5 times more Omega 6 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.