Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.8% 516kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	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	1.7% 0.29g	0% 0g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	61.5% 80g	130g per day for Men 19-50 years
Sugars	81.6% 59g	82.8% 60g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	14% 7.74g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	5.8% 0.075mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	5.3% 4.76mg	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	3.97% 0.6mg	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, tapioca, ready-to-eat	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	28% 282mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	5.73% 0.052mg	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	5.46% 0.44mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	0.69% 0.016mg	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	34% 238mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	7.7% 285g	8.25% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Puddings, vanilla, ready-to-eat, fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, tapioca, ready-to-eat versus 14 oz of Puddings, vanilla, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, tapioca, ready-to-eat vs Puddings, vanilla, ready-to-eat, fat free:

• Both Puddings, tapioca, ready-to-eat and Puddings, vanilla, ready-to-eat, fat free have similar amounts of vitamins per 14 oz
• Both Puddings, tapioca, ready-to-eat and Puddings, vanilla, ready-to-eat, fat free provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B12 per 14 ounces.
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1
• Both Puddings, tapioca, ready-to-eat as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Puddings, tapioca, ready-to-eat vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Puddings, tapioca, ready-to-eat have 1.8 times more Calcium than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 3.3 times more Iron, more Selenium and 1.3 times more Sodium than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Puddings, vanilla, ready-to-eat, fat free contain similar levels of Phosphorus and Potassium per 14 ounces.
• 14 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Iron and Selenium
• Both Puddings, tapioca, ready-to-eat as well as Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, tapioca, ready-to-eat have 1.5 times more Energy, more Fat and more Saturated Fat than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat and Puddings, vanilla, ready-to-eat, fat free offer comparable quantities of Carbohydrate, Sugars and Protein per 14 ounces.
• Both Puddings, tapioca, ready-to-eat as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber in 14 ounces.