Comparing Nutrients in 300 calories Flan, caramel custard, dry mix VS Puddings, vanilla, dry mix, instant

Weight per 300 calories

• Flan, caramel custard, dry mix: 86.2g
• Puddings, vanilla, dry mix, instant: 79.6g

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

Discover which food has more nutrients per 300 calories - Flan, caramel custard, dry mix or Puddings, vanilla, dry mix, instant?

Macros Ratio

	Protein	Fat	Carbs
Flan, caramel custard, dry mix	0%	0%	100%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Flan, caramel custard, dry mix	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	0.05% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.042% 0.007g	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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	102% 74g	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	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.088% 0.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0.13% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.03% 0.005mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0.41% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0.12% 0.002mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.66% 0.016μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.11% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.066% 0.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flan, caramel custard, dry mix	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	0.95% 9.55mg	1000mg per day for Men 19-50 years
Copper	1.44% 0.013mg	8.22% 0.074mg	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	0.099% 0.008mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	0.19% 0.8mg	420mg per day for Men 19-50 years
Manganese	0.26% 0.006mg	0% 0mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	0.28% 9.55mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	1% 0.56μg	55μg per day for Men 19-50 years
Sodium	25% 372mg	74.3% 1114mg	1500mg per day for Men 19-50 years
Zinc	0.31% 0.034mg	0.43% 0.048mg	11mg per day for Men 19-50 years
Water	0.18% 6.72g	0.056% 2.07g	3700g per day for Men 19-50 years

Flan, Caramel Custard, Dry Mix VS Puddings, Vanilla, Dry Mix, Instant Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Flan, caramel custard, dry mix or Puddings, vanilla, dry mix, instant?

Lets compare vitamin content per 300 calories of Flan, caramel custard, dry mix vs Puddings, vanilla, dry mix, instant:

• Both Flan, caramel custard, dry mix and Puddings, vanilla, dry mix, instant have similar amounts of vitamins per 300 kcal
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Flan, caramel custard, dry mix vs Puddings, vanilla, dry mix, instant:

• 300 calories of Flan, caramel custard, dry mix have 33 times more Selenium than Puddings, vanilla, dry mix, instant.
• While 300 kcal of Puddings, vanilla, dry mix, instant contain 5.7 times more Copper, 650.8 times more Phosphorus and 3 times more Sodium than Flan, caramel custard, dry mix.
• 300 calories of Flan, caramel custard, dry mix lack sufficient amounts of Copper and Phosphorus
• 300 calories of Puddings, vanilla, dry mix, instant lack sufficient amounts of Selenium
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, dry mix, instant lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Flan, caramel custard, dry mix and Puddings, vanilla, dry mix, instant have similar amounts of macro-nutrients per 300 kcal
• Both Flan, caramel custard, dry mix and Puddings, vanilla, dry mix, instant offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, dry mix, instant provide inadequate amounts of Fiber and Protein in 300 calories.