Comparing Nutrients in 14 ounces Popcorn, sugar syrup/caramel, fat-free VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	52% 1512kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	272% 353g	130g per day for Men 19-50 years
Sugars	354% 257g	NA	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% 9.92g	0% 0g	38g per day for Men 19-50 years
Protein	14% 7.94g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	0.31% 0.004mg	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	3.97% 16μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	9.26% 0.083mg	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	39.7% 3.18mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	NA	1.73% 0.04mg	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	31% 218mg	456% 3191mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	397% 5949mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.64% 24g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Puddings, banana, dry mix, instant, with added oil per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, sugar syrup/caramel, fat-free versus 14 oz of Puddings, banana, dry mix, instant, with added oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, instant, with added oil:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 38 times more Vitamin B1, 19.3 times more Vitamin B2, 171 times more Vitamin B3 and 47 times more Vitamin B6 than Puddings, banana, dry mix, instant, with added oil.
• 14 ounces of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Popcorn, sugar syrup/caramel, fat-free as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, instant, with added oil:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 6.7 times more Copper, 6.7 times more Iron, 13.5 times more Magnesium, 7.3 times more Potassium, 4.5 times more Selenium and 15.5 times more Zinc than Puddings, banana, dry mix, instant, with added oil.
• While 14 oz of Puddings, banana, dry mix, instant, with added oil contain 14.6 times more Phosphorus and 5.2 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• 14 ounces of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Iron, Magnesium, Potassium, Selenium and Zinc
• Both Popcorn, sugar syrup/caramel, fat-free as well as Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While 14 oz of Puddings, banana, dry mix, instant, with added oil contain 3.1 times more Fat, 4 times more Saturated Fat, 2.6 times more Omega 3 and 3.4 times more Omega 6 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Puddings, banana, dry mix, instant, with added oil offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein