Comparing Nutrients in 300 calories Flan, caramel custard, dry mix VS Puddings, vanilla, ready-to-eat

Weight per 300 calories

• Flan, caramel custard, dry mix: 86.2g
• Puddings, vanilla, ready-to-eat: 231g

Flan, caramel custard, dry mix has 2.7 times more energy per 100g than Puddings, vanilla, ready-to-eat. It has high energy density when compared to other foods. Puddings, vanilla, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Flan, caramel custard, dry mix	0%	0%	100%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Flan, caramel custard, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	9% 8.72g	97g per day for Men 19-50 years
Saturated Fat	NA	7.33% 2.34g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.8% 2.3mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	% 35g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.51% 4.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.65% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	3.37% 0.044mg	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	1.15% 4.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.4% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.51% 0.46mg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flan, caramel custard, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	1.44% 0.013mg	4.6% 0.042mg	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	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	0.26% 0.006mg	1.1% 0.025mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25% 372mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	0.31% 0.034mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.18% 6.72g	4.47% 165g	3700g per day for Men 19-50 years

Flan, Caramel Custard, Dry Mix VS Puddings, Vanilla, Ready-to-eat Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Flan, caramel custard, dry mix vs Puddings, vanilla, ready-to-eat:

• 300 kcal of Puddings, vanilla, ready-to-eat contain more Vitamin B2, more Vitamin B5 and more Vitamin B12 than Flan, caramel custard, dry mix.
• 300 calories of Flan, caramel custard, dry mix have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B12
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Flan, caramel custard, dry mix vs Puddings, vanilla, ready-to-eat:

• 300 calories of Flan, caramel custard, dry mix have more Selenium than Puddings, vanilla, ready-to-eat.
• While 300 kcal of Puddings, vanilla, ready-to-eat contain 5.5 times more Calcium and 109.8 times more Phosphorus than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix and Puddings, vanilla, ready-to-eat contain similar levels of Sodium per 300 calories.
• 300 calories of Flan, caramel custard, dry mix lack sufficient amounts of Calcium and Phosphorus
• 300 calories of Puddings, vanilla, ready-to-eat lack sufficient amounts of Selenium
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Flan, caramel custard, dry mix have 1.5 times more Carbohydrate than Puddings, vanilla, ready-to-eat.
• While 300 kcal of Puddings, vanilla, ready-to-eat contain more Fat than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix and Puddings, vanilla, ready-to-eat offer comparable quantities of Energy per 300 calories.
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber and Protein in 300 calories.