Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetened VS Puddings, chocolate, dry mix, instant

Weight per 300 calories

• Cocoa, dry powder, unsweetened: 132g
• Puddings, chocolate, dry mix, instant: 79.4g

Puddings, chocolate, dry mix, instant have 1.7 times more energy per unit of mass than Cocoa, dry powder, unsweetened, which is high in comparison to other foods. Cocoa, dry powder, unsweetened having above average energy density.

Discover which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	74.3% 54g	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	128% 48.7g	7.5% 2.86g	38g per day for Men 19-50 years
Protein	46% 25.8g	3.26% 1.83g	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	8.55% 0.1mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	0.4% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0.73% 0.01mg	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	10.5% 42μg	0.6% 2.4μg	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	0.88% 0.13mg	0.37% 0.056mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.74% 3.3μg	0.99% 1.2μg	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	17% 168mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	31.2% 0.28mg	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	228% 18.2mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	156% 657mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	12.7% 0.29mg	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	138% 966mg	8.16% 57mg	700mg per day for Men 19-50 years
Potassium	59% 2005mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	34.2% 19μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.84% 27.6mg	94% 1406mg	1500mg per day for Men 19-50 years
Zinc	81.5% 8.96mg	4.47% 0.49mg	11mg per day for Men 19-50 years
Water	0.11% 3.95g	0.069% 2.54g	3700g per day for Men 19-50 years

Cocoa, Dry Powder, Unsweetened VS Puddings, Chocolate, Dry Mix, Instant Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened or Puddings, chocolate, dry mix, instant?

Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened vs Puddings, chocolate, dry mix, instant:

• 300 calories of Cocoa, dry powder, unsweetened have 12.9 times more Vitamin B1, 7.3 times more Vitamin B2, 15.5 times more Vitamin B3, 16.8 times more Vitamin B5, 16.3 times more Vitamin B6 and 17.7 times more Vitamin B9 than Puddings, chocolate, dry mix, instant.
• 300 calories of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 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, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cocoa, dry powder, unsweetened vs Puddings, chocolate, dry mix, instant:

• 300 calories of Cocoa, dry powder, unsweetened have 17.7 times more Calcium, 17.7 times more Copper, 17.8 times more Iron, 18.4 times more Magnesium, 17.3 times more Manganese, 16.9 times more Phosphorus, 10.7 times more Potassium, 9.5 times more Selenium and 18.2 times more Zinc than Puddings, chocolate, dry mix, instant.
• While 300 kcal of Puddings, chocolate, dry mix, instant contain 50.9 times more Sodium than Cocoa, dry powder, unsweetened.
• 300 calories of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cocoa, dry powder, unsweetened have 12 times more Fat, 16.2 times more Saturated Fat, 17 times more Fiber and 14.1 times more Protein than Puddings, chocolate, dry mix, instant.
• While 300 kcal of Puddings, chocolate, dry mix, instant contain 23.4 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Puddings, chocolate, dry mix, instant offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Puddings, chocolate, dry mix, instant provide inadequate amounts of Protein
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.