Comparing Nutrients in 100 grams Popcorn, sugar syrup/caramel, fat-free VS Puddings, banana, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Puddings, banana, dry mix, regular, with added oil	0%	11%	89%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	13% 381kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	68% 88.4g	130g per day for Men 19-50 years
Sugars	89.2% 64.7g	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	6.58% 2.5g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	3.57% 2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.17% 0.038mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.14% 0.34mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	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	1% 4μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	1.8% 18mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	2.22% 0.02mg	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	10% 0.8mg	0.63% 0.05mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	NA	0.57% 0.013mg	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	7.86% 55mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	52.5% 788mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	0.16% 6g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Puddings, banana, dry mix, regular, with added oil per 100 g

Compare the macro and micronutrient content in 100 g of Popcorn, sugar syrup/caramel, fat-free versus 100 g of Puddings, banana, dry mix, regular, with added oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, regular, with added oil:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have more Vitamin B1, more Vitamin B2, more Vitamin B3 and more Vitamin B6 than Puddings, banana, dry mix, regular, with added oil.
• 100 grams of Puddings, banana, dry mix, regular, 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, regular, with added oil have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Popcorn, sugar syrup/caramel, fat-free vs Puddings, banana, dry mix, regular, with added oil:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 7 times more Copper, 16 times more Iron, 3.4 times more Magnesium, 11 times more Phosphorus, 6.5 times more Potassium, 4 times more Selenium and 6.9 times more Zinc than Puddings, banana, dry mix, regular, with added oil.
• While 100 g of Puddings, banana, dry mix, regular, with added oil contain 2.8 times more Sodium than Popcorn, sugar syrup/caramel, fat-free.
• 100 grams of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium
• 100 grams of Puddings, banana, dry mix, regular, with added oil lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Popcorn, sugar syrup/caramel, fat-free have 8.3 times more Fiber and more Protein than Puddings, banana, dry mix, regular, with added oil.
• While 100 g of Puddings, banana, dry mix, regular, with added oil contain 3.6 times more Fat, 4.5 times more Saturated Fat, 3 times more Omega 3 and 3.9 times more Omega 6 than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Puddings, banana, dry mix, regular, with added oil offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Puddings, banana, dry mix, regular, with added oil provide inadequate amounts of Fiber and Protein