Comparing Nutrients in 14 ounces Cocoa, dry powder, unsweetened VS Flan, caramel custard, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Flan, caramel custard, dry mix	0%	0%	100%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Energy	31.2% 905kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	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	10.3% 1.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	280% 364g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	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	386% 147g	0% 0g	38g per day for Men 19-50 years
Protein	139% 77.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Flan, caramel custard, 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	25.8% 0.31mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	31.8% 127μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Calcium	51% 508mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	1670% 15mg	6.6% 0.06mg	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	688% 55mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	472% 1980mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	662% 15.2mg	1.2% 0.028mg	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	416% 2913mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	178% 6049mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	154% 84.5μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	114% 1715mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Flan, caramel custard, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Cocoa, dry powder, unsweetened versus 14 oz of Flan, caramel custard, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cocoa, dry powder, unsweetened vs Flan, caramel custard, dry mix:

• 14 ounces of Cocoa, dry powder, unsweetened have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Flan, caramel custard, dry mix.
• 14 ounces of Flan, caramel custard, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cocoa, dry powder, unsweetened as well as Flan, caramel custard, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cocoa, dry powder, unsweetened vs Flan, caramel custard, dry mix:

• 14 ounces of Cocoa, dry powder, unsweetened have 5.3 times more Calcium, 252.5 times more Copper, 173.3 times more Iron, more Magnesium, 548.1 times more Manganese, 734 times more Phosphorus, 10 times more Potassium and 170.3 times more Zinc than Flan, caramel custard, dry mix.
• While 14 oz of Flan, caramel custard, dry mix contain 1.5 times more Selenium and 20.6 times more Sodium than Cocoa, dry powder, unsweetened.
• 14 ounces of Flan, caramel custard, dry mix lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cocoa, dry powder, unsweetened have more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• While 14 oz of Flan, caramel custard, dry mix contain 1.5 times more Energy and 1.6 times more Carbohydrate than Cocoa, dry powder, unsweetened.
• 14 ounces of Flan, caramel custard, dry mix provide inadequate amounts of Fiber and Protein