Comparing Nutrients in 100 grams Snacks, popcorn, microwave, 94% fat free VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	14% 402kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	55.4% 72g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	1.27% 0.92g	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	% 0.65g	NA	g per day for Men 19-50 years
Fiber	35.8% 13.6g	37.4% 14g	38g per day for Men 19-50 years
Protein	19% 10.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13% 2.07mg	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	13% 0.17mg	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	4.5% 18μg	4.25% 17μg	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	2.73% 0.41mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	60.6% 0.55mg	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	36% 2.87mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	43.4% 304mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.4 times more Vitamin B2 and 1.2 times more Vitamin B6 than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 5 times more Vitamin B1 and 1.4 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E per 100 g.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, popcorn, microwave, 94% fat free vs Snacks, popcorn, microwave, low fat:

• Snacks, popcorn, microwave, 94% fat free have 1.3 times more Calcium and 1.3 times more Iron than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 2.1 times more Copper and 1.4 times more Zinc than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, popcorn, microwave, low fat contain 1.6 times more Fat, 4.5 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Snacks, popcorn, microwave, low fat have similar amounts of Energy, Saturated Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Snacks, popcorn, microwave, 94% fat free as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.