Comparing Nutrients in 300 calories Breakfast bar, corn flake crust with fruit VS Puddings, chocolate flavor, low calorie, instant, dry mix

Weight per 300 calories

• Breakfast bar, corn flake crust with fruit: 79.8g
• Puddings, chocolate flavor, low calorie, instant, dry mix: 84.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Breakfast bar, corn flake crust with fruit or Puddings, chocolate flavor, low calorie, instant, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	50.7% 66g	130g per day for Men 19-50 years
Sugars	38.6% 28g	0.81% 0.59g	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	4.4% 1.68g	13.5% 5.14g	38g per day for Men 19-50 years
Protein	6.27% 3.5g	7.98% 4.47g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	54% 485μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	5.83% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.3% 10.8mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0.93% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	2.6% 0.034mg	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	21.5% 86μg	1.26% 5.06μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.35% 0.008μg	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	4.04% 0.61mg	0.11% 0.017mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.18% 11μg	0.28% 0.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	3.27% 32.7mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	78.5% 0.71mg	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	48.5% 3.88mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	5.13% 21.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	NA	25.8% 0.59mg	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	11.7% 82mg	200% 1399mg	700mg per day for Men 19-50 years
Potassium	4.62% 157mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	5.98% 3.3μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	159% 2392mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	3.14% 0.35mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.096% 3.54g	3700g per day for Men 19-50 years

Breakfast Bar, Corn Flake Crust With Fruit VS Puddings, Chocolate Flavor, Low Calorie, Instant, Dry Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Breakfast bar, corn flake crust with fruit or Puddings, chocolate flavor, low calorie, instant, dry mix?

Lets compare vitamin content per 300 calories of Breakfast bar, corn flake crust with fruit vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 300 calories of Breakfast bar, corn flake crust with fruit have more Vitamin A, 47.3 times more Vitamin B1, 11.6 times more Vitamin B2, 32 times more Vitamin B3, 33.1 times more Vitamin B6, 17 times more Vitamin B9 and 32.7 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 300 calories of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Breakfast bar, corn flake crust with fruit as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Breakfast bar, corn flake crust with fruit vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 300 calories of Breakfast bar, corn flake crust with fruit have 1.5 times more Iron, 3.6 times more Selenium and 9.5 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 300 kcal of Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.2 times more Calcium, 8.9 times more Copper, 3.5 times more Magnesium, 17 times more Phosphorus, 6.9 times more Potassium and 8.9 times more Sodium than Breakfast bar, corn flake crust with fruit.
• 300 calories of Breakfast bar, corn flake crust with fruit lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Puddings, chocolate flavor, low calorie, instant, dry mix lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Breakfast bar, corn flake crust with fruit have 3 times more Fat and 47.5 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 300 kcal of Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.1 times more Fiber and 1.3 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Puddings, chocolate flavor, low calorie, instant, dry mix offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Breakfast bar, corn flake crust with fruit provide inadequate amounts of Fiber
• Both Breakfast bar, corn flake crust with fruit as well as Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.