Comparing Nutrients in 14 ounces Cocoa, dry powder, unsweetened, processed with alkali VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	30% 873kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	96% 30.8g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.67g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	70.3% 91g	130g per day for Men 19-50 years
Sugars	9.63% 7g	94% 68g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 61.5g	g per day for Men 19-50 years
Fiber	311% 118g	0% 0g	38g per day for Men 19-50 years
Protein	128% 72g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.83mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	3.05% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	5.5% 0.071mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	44% 441mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	1591% 14.3mg	40.6% 0.37mg	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	770% 61.6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	450% 1889mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	645% 15mg	20.4% 0.47mg	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	413% 2889mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	293% 9958mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	230% 25.3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	7.45% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened, processed with alkali VS Puddings, chocolate, ready-to-eat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cocoa, dry powder, unsweetened, processed with alkali versus 14 oz of Puddings, chocolate, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cocoa, dry powder, unsweetened, processed with alkali vs Puddings, chocolate, ready-to-eat:

• 14 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 4.6 times more Vitamin B1, 6.4 times more Vitamin B2, 19.5 times more Vitamin B3, 6.6 times more Vitamin B6, 10.7 times more Vitamin B9 and 4 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While 14 oz of Puddings, chocolate, ready-to-eat contain more Vitamin B12 and 3.1 times more Vitamin E than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Puddings, chocolate, ready-to-eat provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cocoa, dry powder, unsweetened, processed with alkali vs Puddings, chocolate, ready-to-eat:

• 14 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 2.2 times more Calcium, 39.2 times more Copper, 12.2 times more Iron, 26.4 times more Magnesium, 31.7 times more Manganese, 13 times more Phosphorus, 13.6 times more Potassium, more Selenium and 18.7 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 14 oz of Puddings, chocolate, ready-to-eat contain 8 times more Sodium than Cocoa, dry powder, unsweetened, processed with alkali.
• 14 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 1.5 times more Energy, 2.8 times more Fat, 6.1 times more Saturated Fat, 4.1 times more Omega 6, 2.5 times more Carbohydrate, more Fiber and 8.7 times more Protein than Puddings, chocolate, ready-to-eat.
• While 14 oz of Puddings, chocolate, ready-to-eat contain 9.8 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• 14 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 and Fiber
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 in 14 ounces.