Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped (Unsalted) VS Puddings, vanilla, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Puddings, vanilla, dry mix, regular, with added oil	0%	3%	97%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Puddings, vanilla, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	18.7% 541kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	101% 131g	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	56.3% 21.4g	0% 0g	38g per day for Men 19-50 years
Protein	30.4% 17g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Puddings, vanilla, dry mix, regular, with added oil	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	0.11% 0.006mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	0% 0mg	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	8.15% 32.6μg	0% 0μg	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

	Snacks, popcorn, air-popped (Unsalted)	Puddings, vanilla, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	3.15% 0.028mg	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	47% 3.77mg	0.89% 0.071mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	0.8% 0.018mg	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	60.7% 425mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	71.3% 1069mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.15% 5.53g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 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 Snacks, popcorn, air-popped (Unsalted) as well as Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 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.
• While 5 oz of Puddings, vanilla, dry mix, regular, with added oil contain 188.5 times more Sodium than Snacks, popcorn, air-popped (Unsalted).
• 5 ounces of Puddings, vanilla, dry mix, regular, with added oil lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Snacks, popcorn, air-popped (Unsalted) as well as Puddings, vanilla, dry mix, regular, with added oil lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 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 Snacks, popcorn, air-popped (Unsalted) and Puddings, vanilla, dry mix, regular, with added oil 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