Comparing Nutrients in 100 calories Salted Soy Chips VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Weight per 100 calories

• Salted Soy Chips: 26g
• Popcorn, microwave, regular (butter) flavor, made with palm oil: 18.7g

Popcorn, microwave, regular (butter) flavor, made with palm oil has 1.4 times more energy per unit of mass than Salted Soy Chips or Crisps Snacks, which is very high in comparison to other foods. Salted Soy Chips having high energy density.

Which food has more nutrients per 100 calories - Salted Soy Chips or Popcorn, microwave, regular (butter) flavor, made with palm oil?

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Salted Soy Chips	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	5.82% 5.65g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	8.53% 2.73g	32g per day for Men 19-50 years
Omega 3	6.46% 0.1g	0.14% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	0.64% 0.47g	0.077% 0.056g	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	% 0.056g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	4.9% 1.87g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.97% 0.091mg	0.86% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.83% 0.77mg	1.9% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.27% 0.36mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	4.46% 0.058mg	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	15.6% 62.3μg	0.7% 2.8μg	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	1.75% 0.26mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.58% 3.1μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	4.44% 44.4mg	0.43% 4.3mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	4.24% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0% 0μg	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	17% 1.35mg	4.8% 0.39mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	4.9% 20.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	6.27% 0.14mg	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	0.26% 1.8mg	7.34% 51.4mg	700mg per day for Men 19-50 years
Potassium	0.053% 1.8mg	2.16% 73.5mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.14μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	14.6% 219mg	9.5% 143mg	1500mg per day for Men 19-50 years
Zinc	3.54% 0.39mg	3.94% 0.43mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	0.005% 0.17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Salted Soy Chips vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Salted Soy Chips or Crisps Snacks have 9.8 times more Vitamin B1, 8.1 times more Vitamin B2, 2.6 times more Vitamin B3, 9.7 times more Vitamin B5, 2.3 times more Vitamin B6, 22.2 times more Vitamin B9 and 3.8 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.1 times more Vitamin E than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Salted Soy Chips vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Salted Soy Chips or Crisps Snacks have 10.3 times more Calcium, 16.7 times more Copper, 3.5 times more Iron, 2.1 times more Magnesium, 3.7 times more Manganese, 2.8 times more Selenium and 1.5 times more Sodium than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 28.3 times more Phosphorus and 40.4 times more Potassium than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Zinc per 100 kcal.
• Both Salted Soy Chips or Crisps Snacks as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Salted Soy Chips or Crisps Snacks have 46.1 times more Omega 3, 1.2 times more Omega 6, 1.3 times more Carbohydrate and 4.4 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 3 times more Fat, 9.5 times more Saturated Fat and 2.1 times more Fiber than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Energy per 100 kcal.
• Both Salted Soy Chips or Crisps Snacks as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.