Comparing Nutrients in 300 calories Flan, caramel custard, dry mix VS Desserts, apple crisp, prepared-from-recipe

Weight per 300 calories

• Flan, caramel custard, dry mix: 86.2g
• Desserts, apple crisp, prepared-from-recipe: 186g

Flan, caramel custard, dry mix has 2.2 times more energy per 100g than Desserts, apple crisp, prepared-from-recipe. It has high energy density when compared to other foods. Desserts, apple crisp, prepared-from-recipe having above average energy density.

Which food has more nutrients per 300 calories - Flan, caramel custard, dry mix or Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

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

Macro Nutrients

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	NA	4% 1.28g	32g per day for Men 19-50 years
Omega 3	NA	8.04% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	NA	50.6% 36.7g	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	0% 0g	6.86% 2.6g	38g per day for Men 19-50 years
Protein	0% 0g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.85% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.73% 0.075mg	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	0% 0μg	7.45% 30μg	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	4.55% 4.1mg	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	NA	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.37% 7.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	1.44% 0.013mg	14.7% 0.13mg	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	0.86% 0.069mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.55% 15mg	420mg per day for Men 19-50 years
Manganese	0.26% 0.006mg	10.5% 0.24mg	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	0.12% 0.86mg	7.45% 52mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	25% 372mg	43.6% 654mg	1500mg per day for Men 19-50 years
Zinc	0.31% 0.034mg	3.05% 0.34mg	11mg per day for Men 19-50 years
Water	0.18% 6.72g	3.17% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flan, caramel custard, dry mix vs Desserts, apple crisp, prepared-from-recipe:

• Desserts, apple crisp, prepared-from-recipe contain 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 Flan, caramel custard, dry mix as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Flan, caramel custard, dry mix vs Desserts, apple crisp, prepared-from-recipe:

• Flan, caramel custard, dry mix has 2.8 times more Selenium than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 3.2 times more Calcium, 10.2 times more Copper, 22.2 times more Iron, more Magnesium, 40.1 times more Manganese, 60.5 times more Phosphorus, 1.8 times more Sodium, 9.7 times more Zinc and 17.4 times more Water than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix and Desserts, apple crisp, prepared-from-recipe have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Flan, caramel custard, dry mix has 1.4 times more Carbohydrate than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix and Desserts, apple crisp, prepared-from-recipe have similar amounts of Energy per 300 kcal.
• Both Flan, caramel custard, dry mix as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.