Comparing Nutrients in 14 ounces Puddings, chocolate, dry mix, instant VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	51.7% 1500kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	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	268% 349g	94% 122g	130g per day for Men 19-50 years
Sugars	371% 269g	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	37.6% 14.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	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	3.3% 0.04mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	2.98% 12μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.85% 0.28mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	64% 5.1mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	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	41% 286mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	27.5% 937mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	469% 7029mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	6.75% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate, dry mix, instant vs Desserts, apple crisp, prepared-from-recipe:

• Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, 8.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C, 5.4 times more Vitamin E and 2.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate, dry mix, instant vs Desserts, apple crisp, prepared-from-recipe:

• Puddings, chocolate, dry mix, instant have 5 times more Copper, 1.6 times more Iron, 5.6 times more Magnesium, 2.8 times more Manganese, 2.6 times more Phosphorus, 3 times more Potassium, 5 times more Sodium and 3.4 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 2.9 times more Calcium, 1.4 times more Selenium and 19.7 times more Water than Puddings, chocolate, dry mix, instant.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, dry mix, instant have 2.3 times more Energy, 1.2 times more Saturated Fat, 2.9 times more Carbohydrate, 3.4 times more Sugars, 2.6 times more Fiber and 1.3 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 1.8 times more Fat, 2 times more Omega 3 and 3.4 times more Omega 6 than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.