Comparing Nutrients in 14 ounces Pie fillings, blueberry, canned VS Puddings, chocolate flavor, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, blueberry, canned	1%	1%	98%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Pie fillings, blueberry, canned	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	24.8% 718kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	227% 295g	130g per day for Men 19-50 years
Sugars	207% 150g	3.83% 2.78g	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	27% 10.3g	105% 40g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, blueberry, canned	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	8.24% 0.11mg	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	0.99% 3.97μg	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	3.1% 2.78mg	0% 0mg	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	6.1% 0.91mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, blueberry, canned	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	10.7% 107mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	377% 3.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.44% 17.5μg	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	39.7% 3.18mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	153% 3.52mg	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	6.8% 47.6mg	99% 691mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	66.5% 2262mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	880% 13201mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	5.86% 217g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie fillings, blueberry, canned VS Puddings, chocolate flavor, low calorie, regular, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie fillings, blueberry, canned versus 14 oz of Puddings, chocolate flavor, low calorie, regular, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie fillings, blueberry, canned vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 14 ounces of Pie fillings, blueberry, canned have 7.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 14 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 3.1 times more Vitamin B2 and 6 times more Vitamin B3 than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Puddings, chocolate flavor, low calorie, regular, dry mix provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Pie fillings, blueberry, canned have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin K
• Both Pie fillings, blueberry, canned as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Pie fillings, blueberry, canned vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 14 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 1.9 times more Calcium, 7.6 times more Copper, 4.8 times more Iron, 11 times more Magnesium, 4.1 times more Manganese, 14.5 times more Phosphorus, 5 times more Potassium, 12.8 times more Selenium, 277.2 times more Sodium and 14.9 times more Zinc than Pie fillings, blueberry, canned.
• 14 ounces of Pie fillings, blueberry, canned lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie fillings, blueberry, canned have 53.9 times more Sugars than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 14 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 2 times more Energy, 15 times more Fat, more Saturated Fat, 1.7 times more Carbohydrate, 3.9 times more Fiber and 24.6 times more Protein than Pie fillings, blueberry, canned.
• 14 ounces of Pie fillings, blueberry, canned provide inadequate amounts of Protein
• Both Pie fillings, blueberry, canned as well as Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.