Comparing Nutrients in 100 calories Popcorn, sugar syrup/caramel, fat-free VS Snacks, KELLOGG, KELLOGG

Weight per 100 calories

• Popcorn, sugar syrup/caramel, fat-free: 26g
• Snacks, KELLOGG, KELLOGG: 25.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Popcorn, sugar syrup/caramel, fat-free or Snacks, KELLOGG, KELLOGG?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, KELLOGG, KELLOGG	8%	16%	76%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	1.73% 0.66g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	0.94% 0.52g	3.66% 2.05g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0.058% 0.52μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.17% 0.015mg	15.8% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.95% 0.012mg	19.7% 0.26mg	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	0.26% 1.05μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.23% 0.034mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	0.47% 4.72mg	0.9% 8.97mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	20% 0.18mg	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	2.62% 0.21mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	5.3% 22.3mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	2.06% 14.4mg	9.1% 63.6mg	700mg per day for Men 19-50 years
Potassium	0.85% 29mg	1.88% 64mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	NA	55μg per day for Men 19-50 years
Sodium	5% 75mg	4.97% 74.6mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	5.13% 0.56mg	11mg per day for Men 19-50 years
Water	0.043% 1.57g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 348.3 times more Vitamin A, 18 times more Vitamin B1, 13.5 times more Vitamin B2, 27.1 times more Vitamin B3 and 20.8 times more Vitamin B6 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Popcorn, sugar syrup/caramel, fat-free vs Snacks, KELLOGG, KELLOGG:

• Snacks, KELLOGG, KELLOGG contain 4.9 times more Copper, 10.5 times more Iron, 3.1 times more Magnesium, 4.4 times more Phosphorus, 2.2 times more Potassium and 3.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Sodium per 100 kcal.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, KELLOGG, KELLOGG contain 5.2 times more Fat, 6.7 times more Omega 6, 2.4 times more Fiber and 3.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, KELLOGG, KELLOGG have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.