Comparing Nutrients in 100 calories Puddings, chocolate, ready-to-eat VS Desserts, apple crisp, prepared-from-recipe

Weight per 100 calories

• Puddings, chocolate, ready-to-eat: 70.4g
• Desserts, apple crisp, prepared-from-recipe: 62g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Puddings, chocolate, ready-to-eat or Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	0.088% 0.001g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.93% 0.67g	17g per day for Men 19-50 years
Cholesterol	0.24% 0.7mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	14.7% 19g	130g per day for Men 19-50 years
Sugars	16.7% 12g	17% 12.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	0% 0g	2.3% 0.87g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.94% 1.1g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	1.1% 9.86μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.9% 0.051mg	3.87% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.54% 0.087mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.44% 0.17mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	1.9% 0.025mg	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	0.53% 2.1μg	2.5% 9.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.64% 0.063μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.23% 0.21mg	1.5% 1.37mg	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	1.46% 0.22mg	1.57% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	2.12% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.17% 21.7mg	1000mg per day for Men 19-50 years
Copper	7.2% 0.065mg	4.9% 0.044mg	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	11% 0.89mg	6.37% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3% 12.7mg	1.2% 4.97mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	3.5% 0.081mg	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	5.63% 39.4mg	2.5% 17.4mg	700mg per day for Men 19-50 years
Potassium	3.8% 130mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.95% 2.17μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	2.18% 0.24mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.32% 49g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Puddings, chocolate, ready-to-eat vs Desserts, apple crisp, prepared-from-recipe:

• Puddings, chocolate, ready-to-eat have 3 times more Vitamin B5 and more Vitamin B12 than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 1.8 times more Vitamin A, 3.1 times more Vitamin B1, 6.1 times more Vitamin B3, 2 times more Vitamin B6, 4.7 times more Vitamin B9, 6.5 times more Vitamin C and 6 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Desserts, apple crisp, prepared-from-recipe have similar amounts of Vitamin B2 and Vitamin E per 100 kcal.

Comparing minerals per 100 calories for Puddings, chocolate, ready-to-eat vs Desserts, apple crisp, prepared-from-recipe:

• Puddings, chocolate, ready-to-eat have 1.7 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Zinc and 1.3 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain more Selenium and 2 times more Sodium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Desserts, apple crisp, prepared-from-recipe have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Puddings, chocolate, ready-to-eat have 1.5 times more Fat, 2.1 times more Saturated Fat and 1.4 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 30.4 times more Omega 3, 9.2 times more Omega 6 and more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Desserts, apple crisp, prepared-from-recipe have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.