Comparing Nutrients in 1 pound Popcorn, sugar syrup/caramel, fat-free VS Puddings, lemon, dry mix, regular, with added oil, potassium, sodium

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Energy	59.6% 1728kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	314% 409g	315% 410g	130g per day for Men 19-50 years
Sugars	405% 293g	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	30% 11.3g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	16% 9.07g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	0.54% 0.086mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	1.74% 0.023mg	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	4.54% 18μg	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	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	NA	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	12% 0.11mg	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	45.4% 3.63mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	4.93% 0.11mg	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	35.6% 249mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	86.5% 1297mg	257% 3851mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Puddings, lemon, dry mix, regular, with added oil, potassium, sodium per 1 lb

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

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

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 7.6 times more Vitamin B1, 2.4 times more Vitamin B2, 18 times more Vitamin B3 and 9.4 times more Vitamin B6 than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 1 pound of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Popcorn, sugar syrup/caramel, fat-free as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Popcorn, sugar syrup/caramel, fat-free vs Puddings, lemon, dry mix, regular, with added oil, potassium, sodium:

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 5.8 times more Copper, 4.7 times more Iron, 6.8 times more Magnesium, 18.3 times more Phosphorus, 5.1 times more Selenium and 31 times more Zinc than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• While 1 lb of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contains 2.3 times more Potassium and 3 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• 1 pound of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 25 times more Fiber and 20 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Popcorn, sugar syrup/caramel, fat-free and Puddings, lemon, dry mix, regular, with added oil, potassium, sodium offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per one pound.
• 1 pound of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium provide inadequate amounts of Fiber and Protein