Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetened VS Puddings, chocolate, ready-to-eat

Weight per 300 calories

• Cocoa, dry powder, unsweetened: 132g
• Puddings, chocolate, ready-to-eat: 211g

Cocoa, dry powder, unsweetened has 1.6 times more energy per 100g than Puddings, chocolate, ready-to-eat. It has above average energy density when compared to other foods. Puddings, chocolate, ready-to-eat having average energy density.

Discover which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened or Puddings, chocolate, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.26% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.73% 2.1mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	50% 36.3g	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	% 32.7g	g per day for Men 19-50 years
Fiber	128% 48.7g	0% 0g	38g per day for Men 19-50 years
Protein	46% 25.8g	7.9% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.55% 0.1mg	4.23% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	1.62% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	2.93% 0.038mg	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	1.6% 6.34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.92% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.7% 0.63mg	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	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.74% 3.3μg	1.06% 1.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	17% 168mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	21.6% 0.19mg	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	33.5% 2.7mg	8mg per day for Men 19-50 years
Magnesium	156% 657mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	11% 0.25mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	59% 2005mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	34.2% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.84% 27.6mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	81.5% 8.96mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	0.11% 3.95g	3.97% 147g	3700g per day for Men 19-50 years

Cocoa, Dry Powder, Unsweetened VS Puddings, Chocolate, Ready-to-eat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened or Puddings, chocolate, ready-to-eat?

Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened vs Puddings, chocolate, ready-to-eat:

• 300 calories of Cocoa, dry powder, unsweetened have 2 times more Vitamin B1, 2.1 times more Vitamin B2, 11.1 times more Vitamin B3, 4.1 times more Vitamin B6 and 6.6 times more Vitamin B9 than Puddings, chocolate, ready-to-eat.
• While 300 kcal of Puddings, chocolate, ready-to-eat contain 1.5 times more Vitamin B5 and more Vitamin B12 than Cocoa, dry powder, unsweetened.
• 300 calories of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin B12
• 300 calories of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, 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, ready-to-eat:

• 300 calories of Cocoa, dry powder, unsweetened have 1.6 times more Calcium, 25.6 times more Copper, 6.8 times more Iron, 17.3 times more Magnesium, 20.3 times more Manganese, 8.2 times more Phosphorus, 5.2 times more Potassium, more Selenium and 12.5 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 300 kcal of Puddings, chocolate, ready-to-eat contain 11.6 times more Sodium than Cocoa, dry powder, unsweetened.
• 300 calories of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cocoa, dry powder, unsweetened have 1.9 times more Fat, 4 times more Saturated Fat, 1.6 times more Carbohydrate, more Fiber and 5.8 times more Protein than Puddings, chocolate, ready-to-eat.
• While 300 kcal of Puddings, chocolate, ready-to-eat contain 15.8 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Puddings, chocolate, ready-to-eat offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.