Comparing Nutrients in 1 kilogram Popcorn, sugar syrup/caramel, fat-free VS Puddings, banana, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Puddings, banana, dry mix, regular, with added oil	0%	11%	89%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	131% 3810kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	28% 9g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	87.5% 1.4g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	134% 22.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	693% 901g	680% 884g	130g per day for Men 19-50 years
Sugars	892% 647g	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	65.8% 25g	7.9% 3g	38g per day for Men 19-50 years
Protein	35.7% 20g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10% 40μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	18% 180mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	22.2% 0.2mg	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	100% 8mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	5.65% 0.13mg	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	78.6% 550mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	191% 2860mg	525% 7880mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.62% 60g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Puddings, banana, dry mix, regular, with added oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Popcorn, sugar syrup/caramel, fat-free versus 1 kg of Puddings, banana, dry mix, regular, with added oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, regular, with added oil:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has more Vitamin B1, more Vitamin B2, more Vitamin B3 and more Vitamin B6 than Puddings, banana, dry mix, regular, with added oil.
• 1 kilogram of Puddings, banana, dry mix, regular, 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, regular, with added oil have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, regular, with added oil:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 7 times more Copper, 16 times more Iron, 3.4 times more Magnesium, 11 times more Phosphorus, 6.5 times more Potassium, 4 times more Selenium and 6.9 times more Zinc than Puddings, banana, dry mix, regular, with added oil.
• While 1 kg of Puddings, banana, dry mix, regular, with added oil contains 2.8 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium
• 1 kilogram of Puddings, banana, dry mix, regular, with added oil lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 8.3 times more Fiber and more Protein than Puddings, banana, dry mix, regular, with added oil.
• While 1 kg of Puddings, banana, dry mix, regular, with added oil contains 3.6 times more Fat, 4.5 times more Saturated Fat, 3 times more Omega 3 and 3.9 times more Omega 6 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Puddings, banana, dry mix, regular, with added oil offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Puddings, banana, dry mix, regular, with added oil provide inadequate amounts of Fiber and Protein