Comparing Nutrients in 5 ounces Puddings, tapioca, dry mix, with no added salt VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	18% 523kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	41% 40g	97g per day for Men 19-50 years
Saturated Fat	NA	21.7% 6.93g	32g per day for Men 19-50 years
Omega 3	NA	64.7% 1.03g	1.6g per day for Men 19-50 years
Omega 6	NA	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	62.4% 81g	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	0.75% 0.28g	37.3% 14g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.65% 0.009mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.035% 0.006mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	22.8% 0.3mg	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	6.02% 24μg	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	0.47% 0.43mg	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, tapioca, dry mix, with no added salt	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	35% 0.31mg	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	2.13% 0.17mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	54% 1.25mg	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	0.81% 5.67mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	83.5% 1253mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, dry mix, with no added salt VS Snacks, popcorn, oil-popped, white popcorn, salt added per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, tapioca, dry mix, with no added salt versus 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puddings, tapioca, dry mix, with no added salt vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 134 times more Vitamin B1, 22.7 times more Vitamin B2, 387.5 times more Vitamin B3, 20.3 times more Vitamin B5, 6.5 times more Vitamin B6 and more Vitamin B9 than Puddings, tapioca, dry mix, with no added salt.
• 5 ounces of Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Puddings, tapioca, dry mix, with no added salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Puddings, tapioca, dry mix, with no added salt vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 7.6 times more Copper, 23.2 times more Iron, 54 times more Magnesium, 26.6 times more Manganese, 62.5 times more Phosphorus, 45 times more Potassium, 73 times more Selenium, 110.5 times more Sodium and 33 times more Zinc than Puddings, tapioca, dry mix, with no added salt.
• 5 ounces of Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Puddings, tapioca, dry mix, with no added salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, tapioca, dry mix, with no added salt have 1.6 times more Carbohydrate than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.4 times more Energy, 281 times more Fat, 50 times more Fiber and 90 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• 5 ounces of Puddings, tapioca, dry mix, with no added salt provide inadequate amounts of Fiber and Protein