Comparing Nutrients in 100 grams Snacks, popcorn, home-prepared, oil-popped, unsalted VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	17.2% 500kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	15.8% 5.05g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	75% 12.7g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	57% 74.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	33.2% 24g	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	26.3% 10g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	16% 9g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	45.2% 407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	57% 9.1mg	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	16% 0.21mg	69.2% 0.9mg	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	4.25% 17μg	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	113% 2.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	0.56% 0.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12% 73IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.43mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	1% 10mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	44.4% 0.4mg	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	34.8% 2.78mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	20.7% 87mg	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	35.7% 250mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	16.5% 247mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 4.3 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 50.9 times more Vitamin A, 5.4 times more Vitamin B1, 5.7 times more Vitamin B2, 5.9 times more Vitamin B3, 4.3 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.2 times more Magnesium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 3.9 times more Calcium, 1.8 times more Copper, 5.9 times more Iron, 1.7 times more Potassium, 4.2 times more Selenium and 82.3 times more Sodium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.3 times more Energy, 4 times more Fat, 6.3 times more Saturated Fat, 6.9 times more Omega 3 and 6.4 times more Omega 6 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.3 times more Carbohydrate and 44.6 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Fiber and Protein per 100 g.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.