Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat, fat free VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	13% 373kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	71.8% 12.2g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.6g	161% 209g	130g per day for Men 19-50 years
Sugars	77.6% 56.3g	219% 159g	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	0% 0g	26% 9.92g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	14.3% 0.19mg	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% 7.94μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	51.3% 1.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0.88% 0.79mg	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	0.26% 0.04mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	20.6% 206mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	55% 0.5mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	116% 2.67mg	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	37.4% 262mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.18% 303g	2.25% 83.3g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Puddings, tapioca, ready-to-eat, fat free have 3.9 times more Vitamin B2 and more Vitamin B12 than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 2.7 times more Vitamin B1, 5.2 times more Vitamin B5, 2.4 times more Vitamin B6, 109 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• 14 ounces of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• 14 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Puddings, tapioca, ready-to-eat, fat free have 4 times more Calcium and 3.6 times more Water than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 6.9 times more Copper, 4.9 times more Iron, 3.8 times more Magnesium, 61.2 times more Manganese, 2.7 times more Potassium, more Selenium and 2.4 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frostings, coconut-nut, ready-to-eat contain similar levels of Phosphorus and Sodium per 14 ounces.
• 14 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Selenium and Zinc
• 14 ounces of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frostings, coconut-nut, ready-to-eat contain 4.6 times more Energy, 68.6 times more Fat, 70.7 times more Saturated Fat, more Omega 3, 1537.5 times more Omega 6, 2.5 times more Carbohydrate, 2.8 times more Sugars and more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber