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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	13% 373kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	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	0.047% 0.008g	0% 0g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.6g	63.7% 83g	130g per day for Men 19-50 years
Sugars	77.6% 56.3g	86.2% 62.5g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	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	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.16% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	4.9% 0.064mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	51.3% 1.23μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	0.26% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	20.6% 206mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	36.6% 0.33mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	13.5% 0.31mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.18% 303g	8.18% 303g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat, fat free have 1.3 times more Vitamin B6 and 2.1 times more Vitamin B12 than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.4 times more Vitamin B1 and 4.9 times more Vitamin B5 than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Vitamin B2 per 14 oz.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

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

• Puddings, tapioca, ready-to-eat, fat free have 1.3 times more Calcium, 1.2 times more Phosphorus and 1.2 times more Sodium than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 4.6 times more Copper, 15.4 times more Iron, 3 times more Magnesium, 7.1 times more Manganese, 3 times more Potassium, more Selenium and 1.8 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat, fat free contain 1.3 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Fiber in 14 oz.