Comparing Nutrients in 14 ounces Flan, caramel custard, dry mix VS Puddings, vanilla, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Flan, caramel custard, dry mix	0%	0%	100%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Flan, caramel custard, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	47.6% 1381kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	NA	12.6% 4.03g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	280% 364g	69% 89.7g	130g per day for Men 19-50 years
Sugars	NA	93% 67.4g	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	% 60.3g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.8% 0.075mg	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	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flan, caramel custard, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	9.53% 95mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	7.94% 0.071mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	1.9% 0.044mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	154% 84.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	114% 1715mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.84% 31g	7.7% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Flan, caramel custard, dry mix VS Puddings, vanilla, ready-to-eat per 14 oz

Compare the macro and micronutrient content in 14 oz of Flan, caramel custard, dry mix versus 14 oz of Puddings, vanilla, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Flan, caramel custard, dry mix vs Puddings, vanilla, ready-to-eat:

• 14 oz of Puddings, vanilla, ready-to-eat contain more Vitamin B2, more Vitamin B5 and more Vitamin B12 than Flan, caramel custard, dry mix.
• 14 ounces of Flan, caramel custard, dry mix have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B12
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Flan, caramel custard, dry mix vs Puddings, vanilla, ready-to-eat:

• 14 ounces of Flan, caramel custard, dry mix have 2.4 times more Potassium, more Selenium and 2.5 times more Sodium than Puddings, vanilla, ready-to-eat.
• While 14 oz of Puddings, vanilla, ready-to-eat contain 2 times more Calcium and 41 times more Phosphorus than Flan, caramel custard, dry mix.
• 14 ounces of Flan, caramel custard, dry mix lack sufficient amounts of Phosphorus
• 14 ounces of Puddings, vanilla, ready-to-eat lack sufficient amounts of Potassium and Selenium
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Flan, caramel custard, dry mix have 2.7 times more Energy and 4.1 times more Carbohydrate than Puddings, vanilla, ready-to-eat.
• While 14 oz of Puddings, vanilla, ready-to-eat contain more Fat and more Protein than Flan, caramel custard, dry mix.
• 14 ounces of Flan, caramel custard, dry mix provide inadequate amounts of Protein
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber in 14 ounces.