Comparing Nutrients in 7 ounces Snacks, popcorn, microwave, 94% fat free VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	27.5% 798kcal	29% 841kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	8.78% 2.8g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	25.2% 4.3g	38.7% 6.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	110% 143g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	2.5% 1.83g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	71% 27g	74% 28g	38g per day for Men 19-50 years
Protein	38% 21.3g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	26% 0.34mg	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	8.93% 35.7μg	8.43% 33.7μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.42% 0.81mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	120% 1.1mg	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	71% 5.7mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	86% 603mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	83.2% 1248mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.23% 8.37g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.4 times more Vitamin B2 and 1.2 times more Vitamin B6 than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 5 times more Vitamin B1 and 1.4 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 7 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.3 times more Calcium and 1.3 times more Iron than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 2.1 times more Copper and 1.4 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, microwave, low fat contain 1.6 times more Fat, 4.5 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Energy, Saturated Fat, Carbohydrate, Fiber and Protein per 7 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.