Comparing Nutrients in 5 ounces Popcorn, sugar syrup/caramel, fat-free VS 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	18.6% 540kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	97% 126g	130g per day for Men 19-50 years
Sugars	126% 92g	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	9.33% 3.54g	0% 0g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	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	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.48mg	0.018% 0.003mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.17% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	0.11% 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	1.4% 5.67μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	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	2.55% 25.5mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	3.3% 0.03mg	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	14% 1.13mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	NA	0.62% 0.014mg	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	11% 78mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	142% 2125mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Puddings, banana, dry mix, instant, with added oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Popcorn, sugar syrup/caramel, fat-free versus 5 oz of Puddings, banana, dry mix, instant, with added oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, instant, with added oil:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 38 times more Vitamin B1, 19.3 times more Vitamin B2, 171 times more Vitamin B3 and 47 times more Vitamin B6 than Puddings, banana, dry mix, instant, with added oil.
• 5 ounces of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 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 B9, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, instant, with added oil:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have 6.7 times more Copper, 6.7 times more Iron, 13.5 times more Magnesium, 7.3 times more Potassium, 4.5 times more Selenium and 15.5 times more Zinc than Puddings, banana, dry mix, instant, with added oil.
• While 5 oz of Puddings, banana, dry mix, instant, with added oil contain 14.6 times more Phosphorus and 5.2 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• 5 ounces of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Iron, Magnesium, Potassium, Selenium and Zinc
• Both Popcorn, sugar syrup/caramel, fat-free as well as Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Popcorn, sugar syrup/caramel, fat-free have more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While 5 oz of Puddings, banana, dry mix, instant, with added oil contain 3.1 times more Fat, 4 times more Saturated Fat, 2.6 times more Omega 3 and 3.4 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 five ounces.
• 5 ounces of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein