Comparing Nutrients in 100 grams Popcorn, microwave, regular (butter) flavor, made with palm oil VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	18.4% 535kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	54.6% 71g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	0.34% 0.25g	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	% 0.3g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	15% 8.4g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	1.54% 0.02mg	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	3.75% 15μg	6% 24μg	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	19.4% 2.9mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	2.3% 23mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	25.8% 2.06mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	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	39.3% 275mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, regular (butter) flavor, made with palm oil VS Pretzels, soft, unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Popcorn, microwave, regular (butter) flavor, made with palm oil versus 100 g of Pretzels, soft, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Pretzels, soft, unsalted:

• 100 grams of Popcorn, microwave, regular (butter) flavor, made with palm oil have 15.5 times more Vitamin B6, 5.4 times more Vitamin E and 1.6 times more Vitamin K than Pretzels, soft, unsalted.
• While 100 g of Pretzels, soft, unsalted contain 8.7 times more Vitamin B1, 4.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• 100 grams of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Pretzels, soft, unsalted:

• 100 grams of Popcorn, microwave, regular (butter) flavor, made with palm oil have 1.6 times more Copper, 5.2 times more Magnesium, 3.5 times more Phosphorus, 4.5 times more Potassium, 3 times more Sodium and 2.5 times more Zinc than Pretzels, soft, unsalted.
• While 100 g of Pretzels, soft, unsalted contain 1.9 times more Iron and 2.9 times more Selenium than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Pretzels, soft, unsalted contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Popcorn, microwave, regular (butter) flavor, made with palm oil have 1.6 times more Energy, 9.7 times more Fat, 21 times more Saturated Fat, 4.6 times more Omega 6 and 5.9 times more Fiber than Pretzels, soft, unsalted.
• While 100 g of Pretzels, soft, unsalted contain 4.6 times more Omega 3 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Pretzels, soft, unsalted offer comparable quantities of Carbohydrate and Protein per 100 grams.
• 100 grams of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3