Comparing Nutrients in 500 calories Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Snacks, popcorn, air-popped (Unsalted)

Weight per 500 calories

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium: 137g
• Snacks, popcorn, air-popped (Unsalted): 131g

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

Discover which food has more nutrients per 500 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Snacks, popcorn, air-popped (Unsalted)?

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	78.4% 102g	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	0.36% 0.14g	52% 19.8g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.15% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.57% 0.007mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.52% 0.033mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.16% 0.026mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.53% 0.007mg	24.7% 0.32mg	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	7.53% 30μg	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, lemon, dry mix, regular, with added oil, potassium, sodium	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	NA	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	3.64% 0.033mg	61% 0.55mg	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	2.9% 0.23mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.46mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.034mg	53.7% 1.23mg	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	0.59% 4.1mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	77.3% 1160mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	0.25% 0.027mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.15% 5.37g	3700g per day for Men 19-50 years

Puddings, Lemon, Dry Mix, Regular, With Added Oil, Potassium, Sodium VS Snacks, Popcorn, Air-popped (Unsalted) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Snacks, popcorn, air-popped (Unsalted)?

Lets compare vitamin content per 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Snacks, popcorn, air-popped (Unsalted):

• 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 38.9 times more Vitamin B1, 11.3 times more Vitamin B2, 98 times more Vitamin B3, 13.4 times more Vitamin B5 and 46.9 times more Vitamin B6 than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Snacks, popcorn, air-popped (Unsalted):

• 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 221.5 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• While 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 16.8 times more Copper, 15 times more Iron, 31.4 times more Magnesium, 36.1 times more Manganese, 95.8 times more Phosphorus, 13.6 times more Selenium and 164.8 times more Zinc than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Snacks, popcorn, air-popped (Unsalted) contain similar levels of Potassium per 500 calories.
• 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 1.2 times more Carbohydrate than Snacks, popcorn, air-popped (Unsalted).
• While 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 2.6 times more Omega 6, 144.7 times more Fiber and 115 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Snacks, popcorn, air-popped (Unsalted) offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium provide inadequate amounts of Omega 6, Fiber and Protein
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Snacks, popcorn, air-popped (Unsalted) provide inadequate amounts of Omega 3 in 500 calories.