Comparing Nutrients in 100 calories Puddings, chocolate, dry mix, regular VS Puddings, vanilla, ready-to-eat

Weight per 100 calories

• Puddings, chocolate, dry mix, regular: 27.6g
• Puddings, vanilla, ready-to-eat: 77g

Puddings, chocolate, dry mix, regular have 2.8 times more energy per 100g than Puddings, vanilla, ready-to-eat. It has high energy density when compared to other foods. Puddings, vanilla, ready-to-eat having average energy density.

Which food has more nutrients per 100 calories - Puddings, chocolate, dry mix, regular or Puddings, vanilla, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, regular	3%	5%	92%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Puddings, chocolate, dry mix, regular	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.77mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	16.3% 12g	18% 13g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.7g	g per day for Men 19-50 years
Fiber	3.27% 1.24g	0% 0g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, regular	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	1.2% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.02mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.57% 0.091mg	0.27% 0.044mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.19% 0.01mg	2.35% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.34% 0.004mg	1.12% 0.015mg	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	0.28% 1.1μg	0.38% 1.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.8% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.018% 0.003mg	1.54% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, regular	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	1.54% 0.014mg	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	6.3% 0.5mg	0.87% 0.069mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	0.73% 3.08mg	420mg per day for Men 19-50 years
Manganese	6.45% 0.15mg	0.37% 0.008mg	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	3.47% 24.3mg	4.5% 31.5mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.7mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	1.66% 0.91μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	8.82% 132mg	1500mg per day for Men 19-50 years
Zinc	2.26% 0.25mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	1.5% 55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Puddings, chocolate, dry mix, regular vs Puddings, vanilla, ready-to-eat:

• Puddings, vanilla, ready-to-eat contain 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 12.2 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin B12 and 83.5 times more Vitamin E than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Puddings, chocolate, dry mix, regular vs Puddings, vanilla, ready-to-eat:

• Puddings, chocolate, dry mix, regular have 10.3 times more Copper, 7.3 times more Iron, 6 times more Magnesium, 17.5 times more Manganese, more Selenium and 2 times more Zinc than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 2.6 times more Calcium, 1.3 times more Phosphorus and 49.9 times more Water than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Puddings, vanilla, ready-to-eat have similar amounts of Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Puddings, chocolate, dry mix, regular have 1.4 times more Carbohydrate and more Fiber than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 5 times more Fat, 2.3 times more Saturated Fat and 1.6 times more Protein than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Puddings, vanilla, ready-to-eat have similar amounts of Energy and Sugars per 100 kcal.
• Both Puddings, chocolate, dry mix, regular as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.