Comparing Nutrients in 1 kilogram Puddings, vanilla, dry mix, regular, with added oil VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, regular, with added oil	0%	3%	97%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Puddings, vanilla, dry mix, regular, with added oil	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	127% 3690kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	711% 924g	599% 779g	130g per day for Men 19-50 years
Sugars	NA	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	0% 0g	397% 151g	38g per day for Men 19-50 years
Protein	5.36% 3g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, regular, with added oil	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.8% 0.04mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	188% 2.45mg	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	0% 0μg	57.5% 230μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, regular, with added oil	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	15% 150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	467% 4.2mg	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	6.25% 0.5mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	410% 9.43mg	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	4.3% 30mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	88.5% 3010mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	503% 7540mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	313% 34.4mg	11mg per day for Men 19-50 years
Water	1.05% 39g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, dry mix, regular, with added oil VS Snacks, popcorn, air-popped (Unsalted) per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, vanilla, dry mix, regular, with added oil versus 1 kg of Snacks, popcorn, air-popped (Unsalted) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil vs Snacks, popcorn, air-popped (Unsalted):

• 1 kg of Snacks, popcorn, air-popped (Unsalted) contains more Vitamin B1, more Vitamin B2, more Vitamin B3, 105 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Puddings, vanilla, dry mix, regular, with added oil.
• 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Puddings, vanilla, dry mix, regular, with added oil as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Puddings, vanilla, dry mix, regular, with added oil vs Snacks, popcorn, air-popped (Unsalted):

• 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil has 188.5 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• While 1 kg of Snacks, popcorn, air-popped (Unsalted) contains 21 times more Copper, 53.2 times more Iron, 26.2 times more Magnesium, 72.5 times more Manganese, 100 times more Phosphorus, 15.1 times more Potassium, 11 times more Selenium and 38.2 times more Zinc than Puddings, vanilla, dry mix, regular, with added oil.
• 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Puddings, vanilla, dry mix, regular, with added oil as well as Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, popcorn, air-popped (Unsalted) contains 3.8 times more Fat, 2 times more Omega 3, 3.7 times more Omega 6, more Fiber and 40 times more Protein than Puddings, vanilla, dry mix, regular, with added oil.
• Both Puddings, vanilla, dry mix, regular, with added oil and Snacks, popcorn, air-popped (Unsalted) offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil provide inadequate amounts of Omega 3, Fiber and Protein