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

Weight per 100 calories

• Puddings, vanilla, ready-to-eat: 77g
• Puddings, rice, dry mix: 26.6g

Puddings, rice, dry mix have 2.9 times more energy per unit of mass than Puddings, vanilla, ready-to-eat, which is high in comparison to other foods. Puddings, vanilla, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Puddings, rice, dry mix	3%	0%	97%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Puddings, rice, dry mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.027% 0.027g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	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	0.39% 0.067g	NA	17g per day for Men 19-50 years
Cholesterol	0.27% 0.77mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	18% 13g	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	% 11.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	0.49% 0.19g	38g per day for Men 19-50 years
Protein	2% 1.1g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Puddings, rice, dry mix	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.015mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	0.25% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.27% 0.044mg	3.35% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.35% 0.12mg	0.57% 0.029mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.12% 0.015mg	0.27% 0.003mg	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	0.38% 1.54μg	0.066% 0.27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.8% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	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	1.54% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Puddings, rice, dry mix	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	0.37% 3.72mg	1000mg per day for Men 19-50 years
Copper	1.54% 0.014mg	1.83% 0.016mg	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	0.87% 0.069mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	0.73% 3.08mg	0.51% 2.13mg	420mg per day for Men 19-50 years
Manganese	0.37% 0.008mg	3.47% 0.08mg	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	4.5% 31.5mg	1.5% 10.4mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	0.039% 1.33mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.24% 0.13μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.75% 0.082mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.035% 1.28g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat have 17.1 times more Vitamin B2, 4.1 times more Vitamin B5, 4.2 times more Vitamin B6 and more Vitamin B12 than Puddings, rice, dry mix.
• While Puddings, rice, dry mix contain 4.5 times more Vitamin B1 and 12.2 times more Vitamin B3 than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat as well as Puddings, rice, dry mix have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C in 100 kcal.

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

• Puddings, vanilla, ready-to-eat have 10.1 times more Calcium, 3 times more Phosphorus, 37.6 times more Potassium, 1.4 times more Sodium, 1.5 times more Zinc and 43.2 times more Water than Puddings, rice, dry mix.
• While Puddings, rice, dry mix contain 6.9 times more Iron and 9.4 times more Manganese than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Puddings, rice, dry mix have similar amounts of Copper per 100 kcal.
• Both Puddings, vanilla, ready-to-eat as well as Puddings, rice, dry mix have insufficient amounts of Magnesium and Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Puddings, vanilla, ready-to-eat have 109.3 times more Fat and 1.6 times more Protein than Puddings, rice, dry mix.
• While Puddings, rice, dry mix contain 1.4 times more Carbohydrate than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Puddings, rice, dry mix have similar amounts of Energy per 100 kcal.
• Both Puddings, vanilla, ready-to-eat as well as Puddings, rice, dry mix have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 100 kcal.