Comparing Nutrients in 300 calories Frostings, vanilla, creamy, ready-to-eat VS Puddings, tapioca, ready-to-eat, fat free

Weight per 300 calories

• Frostings, vanilla, creamy, ready-to-eat: 71.8g
• Puddings, tapioca, ready-to-eat, fat free: 319g

Frostings, vanilla, creamy, ready-to-eat have 4.4 times more energy per 100g than Puddings, tapioca, ready-to-eat, fat free. It has very high energy density when compared to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 300 calories - Frostings, vanilla, creamy, ready-to-eat or Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Frostings, vanilla, creamy, ready-to-eat	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.67% 2.13g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29.8% 5.06g	0.038% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.1% 3.2mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.7g	52.3% 68g	130g per day for Men 19-50 years
Sugars	62.5% 45.3g	62.4% 45.3g	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	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	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, ready-to-eat	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.6% 0.007mg	3.46% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.039mg	1.9% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.9% 0.064mg	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	1.44% 5.74μg	1.6% 6.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.2% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.06% 0.96mg	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	7.32% 1.1mg	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.78% 9.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, ready-to-eat	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	0.22% 2.15mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	6.4% 0.057mg	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	1.44% 0.11mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	0.17% 0.72mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	1.53% 0.035mg	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	1.85% 13mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	0.72% 24.4mg	6.57% 223mg	3400mg per day for Men 19-50 years
Selenium	0.13% 0.072μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.8% 132mg	39.8% 597mg	1500mg per day for Men 19-50 years
Zinc	0.46% 0.05mg	4.93% 0.54mg	11mg per day for Men 19-50 years
Water	0.29% 11g	6.58% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frostings, vanilla, creamy, ready-to-eat vs Puddings, tapioca, ready-to-eat, fat free:

• Frostings, vanilla, creamy, ready-to-eat have 34.4 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 5.8 times more Vitamin B1, more Vitamin B6 and more Vitamin B12 than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Vitamin B2 per 300 kcal.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frostings, vanilla, creamy, ready-to-eat vs Puddings, tapioca, ready-to-eat, fat free:

• Puddings, tapioca, ready-to-eat, fat free contain 77.1 times more Calcium, more Copper, 3.1 times more Iron, 22.2 times more Magnesium, 16.3 times more Phosphorus, 9.2 times more Potassium, 4.5 times more Sodium, 10.8 times more Zinc and 22.5 times more Water than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Manganese and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frostings, vanilla, creamy, ready-to-eat have 10.4 times more Fat, 5.5 times more Saturated Fat, more Omega 3 and 792.7 times more Omega 6 than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 1.4 times more Carbohydrate and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Energy and Sugars per 300 kcal.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 300 kcal.