Comparing Nutrients in 100 grams Snacks, popcorn, air-popped VS Syrup, fruit flavored

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Syrup, fruit flavored	0%	0%	100%

Macro Nutrients

	Snacks, popcorn, air-popped	Syrup, fruit flavored	Recommended Dietary Allowance
Energy	13.3% 387kcal	9% 261kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.54g	0.021% 0.02g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	50% 65g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	89.7% 65g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	0% 0g	38g per day for Men 19-50 years
Protein	23% 13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Syrup, fruit flavored	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	0.58% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0% 0mg	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	7.75% 31μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.93% 0.29mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Syrup, fruit flavored	Recommended Dietary Allowance
Calcium	0.7% 7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	0.78% 0.007mg	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	40% 3.2mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	48.4% 1.1mg	0.087% 0.002mg	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	51% 358mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.68% 329mg	0.029% 1mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.09% 3.32g	0.94% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, popcorn, air-popped vs Syrup, fruit flavored:

• Snacks, popcorn, air-popped have more Vitamin A, 14.9 times more Vitamin B1, 7.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Syrup, fruit flavored.
• Both Snacks, popcorn, air-popped as well as Syrup, fruit flavored have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, popcorn, air-popped vs Syrup, fruit flavored:

• Snacks, popcorn, air-popped have 37.4 times more Copper, 106.3 times more Iron, 144 times more Magnesium, 556.5 times more Manganese, more Phosphorus, 329 times more Potassium and 51.3 times more Zinc than Syrup, fruit flavored.
• Both Snacks, popcorn, air-popped as well as Syrup, fruit flavored have insufficient amounts of Calcium and Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, popcorn, air-popped have 1.5 times more Energy, 227 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrup, fruit flavored.
• While Syrup, fruit flavored contains 74.7 times more Sugars than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Syrup, fruit flavored have similar amounts of Carbohydrate per 100 g.
• Both Snacks, popcorn, air-popped as well as Syrup, fruit flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.