Comparing Nutrients in 14 ounces Puddings, chocolate flavor, low calorie, instant, dry mix VS Sweeteners, tabletop, fructose, liquid

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Sweeteners, tabletop, fructose, liquid	0%	0%	100%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Sweeteners, tabletop, fructose, liquid	Recommended Dietary Allowance
Energy	48.7% 1413kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	0% 0g	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	3.06% 0.52g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	232% 302g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	416% 302g	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	63.7% 24.2g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	37.6% 21g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Sweeteners, tabletop, fructose, liquid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	5.95% 24μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Sweeteners, tabletop, fructose, liquid	Recommended Dietary Allowance
Calcium	50% 500mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	16.3% 0.15mg	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	154% 12.3mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	NA	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	941% 6588mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	149% 5076mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	751% 11264mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate flavor, low calorie, instant, dry mix VS Sweeteners, tabletop, fructose, liquid per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, chocolate flavor, low calorie, instant, dry mix versus 14 oz of Sweeteners, tabletop, fructose, liquid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix vs Sweeteners, tabletop, fructose, liquid:

• 14 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 4.5 times more Vitamin B2, more Vitamin B3 and more Vitamin B6 than Sweeteners, tabletop, fructose, liquid.
• 14 ounces of Sweeteners, tabletop, fructose, liquid have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Sweeteners, tabletop, fructose, liquid have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Puddings, chocolate flavor, low calorie, instant, dry mix vs Sweeteners, tabletop, fructose, liquid:

• 14 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 126 times more Calcium, 22.6 times more Copper, 28.3 times more Iron, more Magnesium, more Phosphorus, more Potassium, 7.8 times more Selenium, 1419 times more Sodium and 4.6 times more Zinc than Sweeteners, tabletop, fructose, liquid.
• 14 ounces of Sweeteners, tabletop, fructose, liquid lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have 1.3 times more Energy, more Fat, more Saturated Fat, 61 times more Fiber and more Protein than Sweeteners, tabletop, fructose, liquid.
• While 14 oz of Sweeteners, tabletop, fructose, liquid contain 108.6 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Sweeteners, tabletop, fructose, liquid offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Sweeteners, tabletop, fructose, liquid provide inadequate amounts of Fiber and Protein
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Sweeteners, tabletop, fructose, liquid provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.