Comparing Nutrients in 100 calories Puddings, chocolate, ready-to-eat VS Flan, caramel custard, dry mix

Weight per 100 calories

• Puddings, chocolate, ready-to-eat: 70.4g
• Flan, caramel custard, dry mix: 28.7g

Flan, caramel custard, dry mix has 2.5 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, which is high in comparison to other foods. Puddings, chocolate, ready-to-eat having average energy density.

Which food has more nutrients per 100 calories - Puddings, chocolate, ready-to-eat or Flan, caramel custard, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Flan, caramel custard, dry mix	0%	0%	100%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	NA	32g per day for Men 19-50 years
Omega 3	0.088% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	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	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	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	0% 0g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Vitamin A	1.1% 9.86μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.9% 0.051mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.54% 0.087mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.44% 0.17mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	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	0.53% 2.1μg	0% 0μg	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	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.69% 6.9mg	1000mg per day for Men 19-50 years
Copper	7.2% 0.065mg	0.48% 0.004mg	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	0.29% 0.023mg	8mg per day for Men 19-50 years
Magnesium	3% 12.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	0.087% 0.002mg	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	0.041% 0.29mg	700mg per day for Men 19-50 years
Potassium	3.8% 130mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6.12μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	8.28% 124mg	1500mg per day for Men 19-50 years
Zinc	2.18% 0.24mg	0.1% 0.011mg	11mg per day for Men 19-50 years
Water	1.32% 49g	0.061% 2.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Puddings, chocolate, ready-to-eat vs Flan, caramel custard, dry mix:

• Puddings, chocolate, ready-to-eat have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B5 and more Vitamin B12 than Flan, caramel custard, dry mix.
• Both Puddings, chocolate, ready-to-eat as well as Flan, caramel custard, dry mix have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Puddings, chocolate, ready-to-eat vs Flan, caramel custard, dry mix:

• Puddings, chocolate, ready-to-eat have 5.2 times more Calcium, 15 times more Copper, 38.9 times more Iron, more Magnesium, 41.3 times more Manganese, 137.2 times more Phosphorus, 2.9 times more Potassium, 20.8 times more Zinc and 21.8 times more Water than Flan, caramel custard, dry mix.
• While Flan, caramel custard, dry mix contains more Selenium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Flan, caramel custard, dry mix have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Puddings, chocolate, ready-to-eat have more Fat and more Protein than Flan, caramel custard, dry mix.
• While Flan, caramel custard, dry mix contains 1.6 times more Carbohydrate than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Flan, caramel custard, dry mix have similar amounts of Energy per 100 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Flan, caramel custard, dry mix have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 100 kcal.