Comparing Nutrients in 5 ounces Puddings, vanilla, dry mix, regular, with added oil VS 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	18% 523kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	85% 110g	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	56.3% 21.4g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	30.4% 17g	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	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.11% 0.006mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26.7% 0.35mg	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	8.15% 32.6μg	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	2.13% 21.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	66% 0.6mg	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	0.89% 0.071mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	58% 1.34mg	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	0.61% 4.25mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	71.3% 1069mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	0.15% 5.53g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, dry mix, regular, with added oil VS Snacks, popcorn, air-popped (Unsalted) per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, vanilla, dry mix, regular, with added oil versus 5 oz of Snacks, popcorn, air-popped (Unsalted) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puddings, vanilla, dry mix, regular, with added oil vs Snacks, popcorn, air-popped (Unsalted):

• 5 oz of Snacks, popcorn, air-popped (Unsalted) contain more Vitamin B1, more Vitamin B2, more Vitamin B3, 105 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Puddings, vanilla, dry mix, regular, with added oil.
• 5 ounces of Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Puddings, vanilla, dry mix, regular, with added oil as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Puddings, vanilla, dry mix, regular, with added oil vs Snacks, popcorn, air-popped (Unsalted):

• 5 ounces of Puddings, vanilla, dry mix, regular, with added oil have 188.5 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• While 5 oz of Snacks, popcorn, air-popped (Unsalted) contain 21 times more Copper, 53.2 times more Iron, 26.2 times more Magnesium, 72.5 times more Manganese, 100 times more Phosphorus, 15.1 times more Potassium, 11 times more Selenium and 38.2 times more Zinc than Puddings, vanilla, dry mix, regular, with added oil.
• 5 ounces of Puddings, vanilla, dry mix, regular, with added oil lack sufficient amounts of 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, popcorn, air-popped (Unsalted) contain 3.8 times more Fat, 2 times more Omega 3, 3.7 times more Omega 6, more Fiber and 40 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 and Carbohydrate per five ounces.
• 5 ounces of Puddings, vanilla, dry mix, regular, with added oil provide inadequate amounts of Omega 3, Fiber and Protein