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

Weight per 500 calories

• Puddings, vanilla, dry mix, regular, with added oil: 136g
• 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, vanilla, dry mix, regular, with added oil or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	96% 125g	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% 0g	52% 19.8g	38g per day for Men 19-50 years
Protein	0.73% 0.41g	28% 15.7g	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	0.15% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.11% 0.005mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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, vanilla, dry mix, regular, with added oil	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	2.03% 20.3mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	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	0.85% 0.068mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.78mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	0.77% 0.018mg	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	0.58% 4.07mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	0.8% 27mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	68% 1022mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.15% 5.37g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain more Vitamin B1, more Vitamin B2, more Vitamin B3, 101.4 times more Vitamin B5 and more Vitamin B6 than Puddings, vanilla, dry mix, regular, with added oil.
• 500 calories of Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Puddings, vanilla, dry mix, regular, with added oil 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, vanilla, dry mix, regular, with added oil vs Snacks, popcorn, air-popped (Unsalted):

• 500 calories of Puddings, vanilla, dry mix, regular, with added oil have 195.1 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• While 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 20.3 times more Copper, 51.4 times more Iron, 25.3 times more Magnesium, 70.1 times more Manganese, 96.6 times more Phosphorus, 14.5 times more Potassium, 10.6 times more Selenium and 36.9 times more Zinc than Puddings, vanilla, dry mix, regular, with added oil.
• 500 calories of Puddings, vanilla, dry mix, regular, with added oil lack sufficient amounts of Copper, 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, vanilla, dry mix, regular, with added oil have 1.2 times more Carbohydrate than Snacks, popcorn, air-popped (Unsalted).
• While 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 3.6 times more Omega 6, more Fiber and 38.6 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 per 500 calories.
• 500 calories of Puddings, vanilla, dry mix, regular, with added oil provide inadequate amounts of Omega 6, Fiber and Protein
• Both Puddings, vanilla, dry mix, regular, with added oil as well as Snacks, popcorn, air-popped (Unsalted) provide inadequate amounts of Omega 3 in 500 calories.