Comparing Nutrients in 14 ounces Flan, caramel custard, dry mix VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Flan, caramel custard, dry mix	0%	0%	100%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	47.6% 1381kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	NA	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	280% 364g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	108% 78g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	0% 0g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12.2% 0.16mg	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% 0μg	16% 63.5μg	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	9.7% 8.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	9.53% 95mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	31.3% 0.28mg	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	3.97% 0.32mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	22.4% 0.52mg	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	0.57% 3.97mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	154% 84.5μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	114% 1715mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.84% 31g	6.75% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Flan, caramel custard, dry mix vs Desserts, apple crisp, prepared-from-recipe:

• Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Flan, caramel custard, dry mix vs Desserts, apple crisp, prepared-from-recipe:

• Flan, caramel custard, dry mix has 2 times more Potassium, 6.1 times more Selenium and 1.2 times more Sodium than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 1.5 times more Calcium, 4.7 times more Copper, 10.3 times more Iron, more Magnesium, 18.6 times more Manganese, 28 times more Phosphorus, 4.5 times more Zinc and 8.1 times more Water than Flan, caramel custard, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Flan, caramel custard, dry mix has 2.2 times more Energy and 3 times more Carbohydrate than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.