Comparing Nutrients in 14 ounces Puddings, chocolate, dry mix, instant VS Flan, caramel custard, dry mix

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Flan, caramel custard, dry mix	0%	0%	100%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Energy	51.7% 1500kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	NA	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	7.33% 1.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	280% 364g	130g per day for Men 19-50 years
Sugars	371% 269g	NA	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	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	0% 0mg	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	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	0% 0mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	6.6% 0.06mg	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	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	1.2% 0.028mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	27.5% 937mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	154% 84.5μg	55μg per day for Men 19-50 years
Sodium	469% 7029mg	114% 1715mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate, dry mix, instant vs Flan, caramel custard, dry mix:

• Puddings, chocolate, dry mix, instant have more Vitamin B2 and more Vitamin B3 than Flan, caramel custard, dry mix.
• Both Puddings, chocolate, dry mix, instant as well as Flan, caramel custard, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate, dry mix, instant vs Flan, caramel custard, dry mix:

• Puddings, chocolate, dry mix, instant have 23.6 times more Copper, 16.1 times more Iron, more Magnesium, 52.4 times more Manganese, 72 times more Phosphorus, 1.5 times more Potassium, 4.1 times more Sodium and 15.5 times more Zinc than Flan, caramel custard, dry mix.
• While Flan, caramel custard, dry mix contains 2 times more Calcium and 8.5 times more Selenium than Puddings, chocolate, dry mix, instant.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, dry mix, instant have more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• Both Puddings, chocolate, dry mix, instant and Flan, caramel custard, dry mix have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Puddings, chocolate, dry mix, instant as well as Flan, caramel custard, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.