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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Snacks, popcorn, microwave, low fat VS Snacks, popcorn, microwave, 94% fat free per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, microwave, low fat versus 7 oz of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 7 ounces of Snacks, popcorn, microwave, low fat have 2.1 times more Copper, 1.2 times more Magnesium, 1.2 times more Selenium and 1.4 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 1.3 times more Iron than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Snacks, popcorn, microwave, 94% fat free contain similar levels of Phosphorus, Potassium and Sodium per seven ounces.
• Both Snacks, popcorn, microwave, low fat as well as Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, microwave, low fat have 1.6 times more Fat, 4.5 times more Omega 3 and 1.5 times more Omega 6 than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, low fat and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Energy, Saturated Fat, Carbohydrate, Fiber and Protein per seven ounces.