Comparing Nutrients in 1 kilogram Desserts, apple crisp, prepared-from-recipe VS Flan, caramel custard, dry mix

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Flan, caramel custard, dry mix	0%	0%	100%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Energy	55.5% 1610kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	NA	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	705% 916g	130g per day for Men 19-50 years
Sugars	271% 197g	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	37% 14g	0% 0g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.46mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	0% 0mg	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	40% 160μg	0% 0μg	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	24.4% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Calcium	35% 350mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	16.7% 0.15mg	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	103% 8.2mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	3.04% 0.07mg	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	40% 280mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	45% 1530mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	387% 213μg	55μg per day for Men 19-50 years
Sodium	234% 3510mg	288% 4320mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	17% 629g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Desserts, apple crisp, prepared-from-recipe vs Flan, caramel custard, dry mix:

• Desserts, apple crisp, prepared-from-recipe have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Flan, caramel custard, dry mix.
• Both Desserts, apple crisp, prepared-from-recipe as well as Flan, caramel custard, dry mix have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Desserts, apple crisp, prepared-from-recipe vs Flan, caramel custard, dry mix:

• Desserts, apple crisp, prepared-from-recipe have 1.5 times more Calcium, 4.7 times more Copper, 10.3 times more Iron, more Magnesium, 18.6 times more Manganese, 28 times more Phosphorus, 4.5 times more Zinc and 8.1 times more Water than Flan, caramel custard, dry mix.
• While Flan, caramel custard, dry mix contains 2 times more Potassium and 6.1 times more Selenium than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Flan, caramel custard, dry mix have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Desserts, apple crisp, prepared-from-recipe have more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• While Flan, caramel custard, dry mix contains 2.2 times more Energy and 3 times more Carbohydrate than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe as well as Flan, caramel custard, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.