Comparing Nutrients in 14 ounces Puddings, tapioca, dry mix VS Puddings, rice, dry mix

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Puddings, rice, dry mix	3%	0%	97%

Macro Nutrients

	Puddings, tapioca, dry mix	Puddings, rice, dry mix	Recommended Dietary Allowance
Energy	50.5% 1465kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 374g	278% 362g	130g per day for Men 19-50 years
Sugars	356% 258g	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	2.1% 0.79g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	Puddings, rice, 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	0.33% 0.004mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.099% 0.016mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	3.97% 0.052mg	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	0.99% 3.97μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Puddings, rice, dry mix	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	27.3% 0.25mg	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	5.95% 0.48mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	51.8% 1.2mg	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	2.27% 16mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	97% 1453mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, tapioca, dry mix vs Puddings, rice, dry mix:

• Puddings, rice, dry mix contain 248 times more Vitamin B1, 503.3 times more Vitamin B3, 7.2 times more Vitamin B5 and 13 times more Vitamin B6 than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Puddings, rice, dry mix have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Puddings, tapioca, dry mix vs Puddings, rice, dry mix:

• Puddings, tapioca, dry mix have 1.8 times more Selenium and 1.3 times more Sodium than Puddings, rice, dry mix.
• While Puddings, rice, dry mix contain 3.5 times more Calcium, 2.1 times more Copper, 14.9 times more Iron, 4 times more Magnesium, 9.1 times more Manganese, 9.8 times more Phosphorus and 3.9 times more Zinc than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Puddings, rice, dry mix have insufficient amounts of Potassium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, rice, dry mix contain 3.5 times more Fiber and 27 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix and Puddings, rice, dry mix have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Puddings, tapioca, dry mix as well as Puddings, rice, dry mix have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.