Comparing Nutrients in 1 kilogram Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	121% 3500kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	439% 426g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	766% 245g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	71.8% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	651% 847g	353% 459g	130g per day for Men 19-50 years
Sugars	12.4% 9g	331% 240g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 240g	g per day for Men 19-50 years
Fiber	21% 8g	287% 109g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	29.2% 0.38mg	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	2.5% 10μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	143% 1430mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	1967% 17.7mg	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	47.5% 3.8mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	848% 19.5mg	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	3383% 23680mg	440% 3080mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	2500% 37500mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Dark Chocolate 70% per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 1 kg of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Dark Chocolate 70%:

• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix has more Vitamin B12 than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 6.8 times more Vitamin B1, 3.7 times more Vitamin B2, 75 times more Vitamin B3, 8.9 times more Vitamin B5, 7.6 times more Vitamin B6, 7.4 times more Vitamin E and 4.3 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• 1 kilogram of Dark Chocolate 70% have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Dark Chocolate 70%:

• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix has 2 times more Calcium, 7.7 times more Phosphorus and 187.5 times more Sodium than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 46.6 times more Copper, 31.3 times more Iron, 45.6 times more Magnesium, 47.6 times more Manganese, 23.8 times more Potassium, 8.5 times more Selenium and 33.1 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix has 1.4 times more Omega 3 and 1.8 times more Carbohydrate than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 1.7 times more Energy, 47.3 times more Fat, 247.5 times more Saturated Fat, 3.2 times more Omega 6, 26.7 times more Sugars, 13.6 times more Fiber and 9.6 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 1 kilogram of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein