Comparing Nutrients in 100 calories Puddings, tapioca, ready-to-eat, fat free VS Frostings, chocolate, creamy, dry mix

Weight per 100 calories

• Puddings, tapioca, ready-to-eat, fat free: 106g
• Frostings, chocolate, creamy, dry mix: 25.7g

Frostings, chocolate, creamy, dry mix have 4.1 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, fat free, which is high in comparison to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 100 calories - Puddings, tapioca, ready-to-eat, fat free or Frostings, chocolate, creamy, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Frostings, chocolate, creamy, dry mix	1%	11%	88%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.38% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.013% 0.002g	NA	17g per day for Men 19-50 years
Cholesterol	0.37% 1.06mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.7g	18% 23.7g	130g per day for Men 19-50 years
Sugars	21% 15g	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	0% 0g	1.62% 0.62g	38g per day for Men 19-50 years
Protein	2.74% 1.53g	0.6% 0.33g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.15% 0.014mg	0.13% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.14% 0.08mg	0.57% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.67% 0.11mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	0.15% 0.007mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	1.6% 0.021mg	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% 2.13μg	0.19% 0.77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.7% 0.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.35% 0.32mg	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	0.071% 0.011mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	2.13% 0.019mg	8.4% 0.076mg	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	1.46% 0.12mg	3.82% 0.31mg	8mg per day for Men 19-50 years
Magnesium	1.27% 5.3mg	2.33% 9.77mg	420mg per day for Men 19-50 years
Manganese	0.51% 0.012mg	3.72% 0.086mg	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	10% 70.2mg	2.28% 16mg	700mg per day for Men 19-50 years
Potassium	2.2% 74.5mg	1.36% 46.3mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.75% 0.41μg	55μg per day for Men 19-50 years
Sodium	13.3% 199mg	1.3% 19.5mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.2% 81g	0.004% 0.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Puddings, tapioca, ready-to-eat, fat free vs Frostings, chocolate, creamy, dry mix:

• Puddings, tapioca, ready-to-eat, fat free have 9 times more Vitamin B1, 10.7 times more Vitamin B2 and more Vitamin B12 than Frostings, chocolate, creamy, dry mix.
• Both Puddings, tapioca, ready-to-eat, fat free and Frostings, chocolate, creamy, dry mix have similar amounts of Vitamin B6 per 100 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Puddings, tapioca, ready-to-eat, fat free vs Frostings, chocolate, creamy, dry mix:

• Puddings, tapioca, ready-to-eat, fat free have 19.6 times more Calcium, 4.4 times more Phosphorus, 1.6 times more Potassium, 10.2 times more Sodium and 525.9 times more Water than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 3.9 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium and 7.3 times more Manganese than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frostings, chocolate, creamy, dry mix have similar amounts of Zinc per 100 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Puddings, tapioca, ready-to-eat, fat free have 4.6 times more Protein than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 3.6 times more Fat and more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frostings, chocolate, creamy, dry mix have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.