Comparing Nutrients in 1 kilogram Cocoa, dry powder, unsweetened VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	78.6% 2280kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	252% 80.7g	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	445% 579g	676% 879g	130g per day for Men 19-50 years
Sugars	24% 17.5g	936% 679g	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	974% 370g	95% 36g	38g per day for Men 19-50 years
Protein	350% 196g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	9.23% 0.12mg	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	80% 320μg	7.5% 30μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	128% 1280mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	4209% 38mg	393% 3.54mg	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	1733% 139mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	1188% 4990mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	1668% 38.4mg	160% 3.67mg	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	1049% 7340mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	448% 15240mg	69.4% 2360mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1181% 17710mg	1500mg per day for Men 19-50 years
Zinc	619% 68mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Puddings, chocolate, dry mix, instant per 1 kg

Compare the macro and micronutrient content in 1 kg of Cocoa, dry powder, unsweetened versus 1 kg of Puddings, chocolate, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, unsweetened vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Cocoa, dry powder, unsweetened has 7.8 times more Vitamin B1, 4.4 times more Vitamin B2, 9.3 times more Vitamin B3, 10.2 times more Vitamin B5, 9.8 times more Vitamin B6, 10.7 times more Vitamin B9 and 1.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• 1 kilogram of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cocoa, dry powder, unsweetened vs Puddings, chocolate, dry mix, instant:

• 1 kilogram of Cocoa, dry powder, unsweetened has 10.7 times more Calcium, 10.7 times more Copper, 10.7 times more Iron, 11.1 times more Magnesium, 10.5 times more Manganese, 10.2 times more Phosphorus, 6.5 times more Potassium, 5.7 times more Selenium and 11 times more Zinc than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 84.3 times more Sodium than Cocoa, dry powder, unsweetened.
• 1 kilogram of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cocoa, dry powder, unsweetened has 7.2 times more Fat, 9.8 times more Saturated Fat, 1.4 times more Omega 6, 10.3 times more Fiber and 8.5 times more Protein than Puddings, chocolate, dry mix, instant.
• While 1 kg of Puddings, chocolate, dry mix, instant contains 1.7 times more Energy, more Omega 3, 1.5 times more Carbohydrate and 38.8 times more Sugars than Cocoa, dry powder, unsweetened.
• 1 kilogram of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3
• 1 kilogram of Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6