Comparing Nutrients in 100 calories Pie fillings, canned, cherry VS Puddings, banana, dry mix, instant

Weight per 100 calories

• Pie fillings, canned, cherry: 87g
• Puddings, banana, dry mix, instant: 27g

Puddings, banana, dry mix, instant have 3.2 times more energy per unit of mass than Pie fillings, canned, cherry, which is high in comparison to other foods. Pie fillings, canned, cherry having average energy density.

Which food has more nutrients per 100 calories - Pie fillings, canned, cherry or Puddings, banana, dry mix, instant?

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, canned, cherry	1%	1%	98%
Puddings, banana, dry mix, instant	0%	1%	99%

Macro Nutrients

	Pie fillings, canned, cherry	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.063% 0.061g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.077% 0.025g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.051% 0.009g	0.5% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	19.4% 25.3g	130g per day for Men 19-50 years
Sugars	NA	28.8% 21g	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	1.37% 0.52g	0% 0g	38g per day for Men 19-50 years
Protein	0.57% 0.32g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, canned, cherry	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0.97% 8.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	0.023% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	0.063% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	0.003% 0.001mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	0.033% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.47% 0.032mg	0.021% 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	0.87% 3.48μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.11% 0.003μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.48% 3.13mg	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	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

	Pie fillings, canned, cherry	Puddings, banana, dry mix, instant	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	0.16% 1.63mg	1000mg per day for Men 19-50 years
Copper	7.73% 0.07mg	0.64% 0.006mg	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	2.6% 0.21mg	0.41% 0.033mg	8mg per day for Men 19-50 years
Magnesium	1.45% 6.1mg	0.13% 0.54mg	420mg per day for Men 19-50 years
Manganese	1.13% 0.026mg	0.12% 0.003mg	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	1.86% 13mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	0.12% 4.1mg	3400mg per day for Men 19-50 years
Selenium	0.63% 0.35μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.7mg	27.2% 408mg	1500mg per day for Men 19-50 years
Zinc	0.4% 0.043mg	0.099% 0.011mg	11mg per day for Men 19-50 years
Water	1.67% 62g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pie fillings, canned, cherry vs Puddings, banana, dry mix, instant:

• Pie fillings, canned, cherry have 79.8 times more Vitamin B1, 17 times more Vitamin B2, 33.5 times more Vitamin B5, 118.1 times more Vitamin B6 and more Vitamin C than Puddings, banana, dry mix, instant.
• Both Pie fillings, canned, cherry as well as Puddings, banana, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Pie fillings, canned, cherry vs Puddings, banana, dry mix, instant:

• Pie fillings, canned, cherry have 12.2 times more Copper, 6.4 times more Iron, 11.2 times more Magnesium, 9.6 times more Manganese, 22.3 times more Potassium and 81.2 times more Water than Puddings, banana, dry mix, instant.
• While Puddings, banana, dry mix, instant contain 16.8 times more Phosphorus and 26.1 times more Sodium than Pie fillings, canned, cherry.
• Both Pie fillings, canned, cherry as well as Puddings, banana, dry mix, instant have insufficient amounts of Calcium, Selenium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pie fillings, canned, cherry have more Fiber than Puddings, banana, dry mix, instant.
• Both Pie fillings, canned, cherry and Puddings, banana, dry mix, instant have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Pie fillings, canned, cherry as well as Puddings, banana, dry mix, instant have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 100 kcal.