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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 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 Snacks, popcorn, oil-popped, white popcorn, salt added as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 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 Snacks, popcorn, oil-popped, white popcorn, salt added as well as Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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