Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-free VS Puddings, banana, dry mix, instant, with added oil

Weight per 300 calories

• Popcorn, sugar syrup/caramel, fat-free: 78.7g
• Puddings, banana, dry mix, instant, with added oil: 77.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	3.53% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	53.2% 69g	130g per day for Men 19-50 years
Sugars	70.2% 51g	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	5.2% 1.97g	0% 0g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	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	0.17% 1.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	0.065% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	0.18% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	0.01% 0.002mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.093% 0.005mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	0.06% 0.001mg	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	0.79% 3.15μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.32% 0.008μg	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	0.68% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	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	1.4% 14mg	0.47% 4.66mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	1.8% 0.016mg	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	7.87% 0.63mg	1.17% 0.093mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	0.37% 1.55mg	420mg per day for Men 19-50 years
Manganese	NA	0.34% 0.008mg	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	6.2% 43.3mg	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.6mg	0.34% 11.7mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.13% 0.62μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	77.7% 1165mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	0.28% 0.031mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.059% 2.18g	3700g per day for Men 19-50 years

Popcorn, Sugar Syrup/caramel, Fat-free VS Puddings, Banana, Dry Mix, Instant, With Added Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Puddings, banana, dry mix, instant, with added oil?

Lets compare vitamin content per 300 calories of Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, instant, with added oil:

• Both Popcorn, sugar syrup/caramel, fat-free and Puddings, banana, dry mix, instant, with added oil have similar amounts of vitamins per 300 kcal
• 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 B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, instant, with added oil:

• 300 calories of Popcorn, sugar syrup/caramel, fat-free have 6.8 times more Copper and 6.8 times more Iron than Puddings, banana, dry mix, instant, with added oil.
• While 300 kcal of Puddings, banana, dry mix, instant, with added oil contain 14.4 times more Phosphorus and 5.2 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Copper and Iron
• Both Popcorn, sugar syrup/caramel, fat-free as well as Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Puddings, banana, dry mix, instant, with added oil contain 3.3 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 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 6
• Both Popcorn, sugar syrup/caramel, fat-free as well as Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Omega 3, Fiber and Protein in 300 calories.