Comparing Nutrients in 100 grams Popcorn, sugar syrup/caramel, fat-free VS Snacks, taro chips

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Energy	13% 381kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	75.4% 13g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	89.2% 64.7g	5.27% 3.82g	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	19% 7.2g	38g per day for Men 19-50 years
Protein	3.57% 2g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.17% 0.038mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	2.23% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.14% 0.34mg	3.2% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	33.7% 0.44mg	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	5% 20μg	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	5.56% 5mg	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	0.87% 0.13mg	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Snacks, taro chips	Recommended Dietary Allowance
Calcium	1.8% 18mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	31% 0.28mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	NA	0.043% 0.001mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	22.2% 755mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	23% 342mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	0.16% 6g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Snacks, taro chips per 100 g

Compare the macro and micronutrient content in 100 g of Popcorn, sugar syrup/caramel, fat-free versus 100 g of Snacks, taro chips 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 Snacks, taro chips:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 2 times more Vitamin B2 than Snacks, taro chips.
• While 100 g of Snacks, taro chips contain 4.6 times more Vitamin B1, 1.5 times more Vitamin B3, 9.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 87.2 times more Vitamin E and 20 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 100 grams of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Snacks, taro chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Popcorn, sugar syrup/caramel, fat-free vs Snacks, taro chips:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 2 times more Selenium and 1.6 times more Zinc than Snacks, taro chips.
• While 100 g of Snacks, taro chips contain 3.3 times more Calcium, 2 times more Copper, 1.5 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus and 6.9 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips contain similar levels of Sodium per 100 grams.
• 100 grams of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Carbohydrate and 16.9 times more Sugars than Snacks, taro chips.
• While 100 g of Snacks, taro chips contain 1.3 times more Energy, 17.8 times more Fat, 32.2 times more Saturated Fat, 1.3 times more Omega 3, 21.8 times more Omega 6 and 2.9 times more Fiber than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Snacks, taro chips offer comparable quantities of Protein per 100 grams.