Comparing Nutrients in 7 ounces Snacks, popcorn, oil-popped, white popcorn, salt added VS Snacks, corn cakes, very low sodium

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Snacks, corn cakes, very low sodium	8%	6%	86%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Energy	34.2% 992kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	57.5% 55.8g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	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	87.3% 114g	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	52.2% 20g	NA	38g per day for Men 19-50 years
Protein	32% 18g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	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	22% 0.27mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	8.43% 33.7μg	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	0.66% 0.6mg	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, oil-popped, white popcorn, salt added	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	48.7% 0.44mg	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	69% 5.5mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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	71% 496mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	117% 1754mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.25% 9.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Snacks, corn cakes, very low sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added vs Snacks, corn cakes, very low sodium:

• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 2.7 times more Vitamin B2 and 1.5 times more Vitamin B6 than Snacks, corn cakes, very low sodium.
• While 7 oz of Snacks, corn cakes, very low sodium contain 1.9 times more Vitamin B1, 3.3 times more Vitamin B3 and 2.7 times more Vitamin B5 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, corn cakes, very low sodium provide similar amounts of Vitamin B9 per seven ounces.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added vs Snacks, corn cakes, very low sodium:

• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 2 times more Iron, 1.6 times more Phosphorus, 1.4 times more Potassium, 31.6 times more Sodium and 1.3 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 Copper, 2.1 times more Manganese and 1.4 times more Selenium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, corn cakes, very low sodium contain similar levels of Magnesium per seven ounces.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added have 1.3 times more Energy, 11.7 times more Fat, 11.6 times more Saturated Fat, 24.3 times more Omega 3 and 14.2 times more Omega 6 than Snacks, corn cakes, very low sodium.
• While 7 oz of Snacks, corn cakes, very low sodium contain 1.5 times more Carbohydrate than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Snacks, corn cakes, very low sodium offer comparable quantities of Protein per seven ounces.
• 7 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3