Comparing Nutrients in 100 grams Popcorn, sugar syrup/caramel, fat-free VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	20% 26g	130g per day for Men 19-50 years
Sugars	89.2% 64.7g	0.95% 0.69g	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	6.58% 2.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.57% 2g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.17% 0.038mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.14% 0.34mg	NA	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	3.6% 0.047mg	NA	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	1% 4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	NA	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	10% 0.8mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	7.86% 55mg	NA	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	NA	55μg per day for Men 19-50 years
Sodium	19% 286mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	NA	11mg per day for Men 19-50 years
Water	0.16% 6g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Popcorn, sugar syrup/caramel, fat-free versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Popcorn, sugar syrup/caramel, fat-free vs Frozen Roasted Potatoes with Salt:

• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Popcorn, sugar syrup/caramel, fat-free as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Popcorn, sugar syrup/caramel, fat-free vs Frozen Roasted Potatoes with Salt:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 4.1 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 100 grams.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 3 times more Energy, 3.4 times more Carbohydrate and 93.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per 100 grams.