Comparing Nutrients in 300 calories Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Syrup, Cane

Weight per 300 calories

• Puddings, all flavors except chocolate, low calorie, instant, dry mix: 85.7g
• Syrup, Cane: 112g

Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.3 times more energy per 100g than Syrup, Cane. It has high energy density when compared to other foods. Syrup, Cane having high energy density.

Which food has more nutrients per 300 calories - Puddings, all flavors except chocolate, low calorie, instant, dry mix or Syrup, Cane?

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Syrup, Cane	0%	0%	100%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Syrup, Cane	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	62.7% 81.6g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	113% 81.6g	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	1.8% 0.69g	0% 0g	38g per day for Men 19-50 years
Protein	1.24% 0.69g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Syrup, Cane	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.36% 0.004mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.075% 0.012mg	0.7% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.81% 0.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.33% 0.004mg	0% 0mg	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	0.21% 0.86μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.8% 0.043μg	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.46% 0.069mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Syrup, Cane	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.45% 14.5mg	1000mg per day for Men 19-50 years
Copper	3.6% 0.033mg	2.48% 0.022mg	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	4.07% 0.33mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	1.02% 4.3mg	2.66% 11mg	420mg per day for Men 19-50 years
Manganese	1.53% 0.035mg	NA	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	290% 2030mg	1.27% 8.92mg	700mg per day for Men 19-50 years
Potassium	0.76% 25.7mg	2.07% 70.3mg	3400mg per day for Men 19-50 years
Selenium	1.25% 0.69μg	1.4% 0.78μg	55μg per day for Men 19-50 years
Sodium	214% 3214mg	4.3% 64.7mg	1500mg per day for Men 19-50 years
Zinc	0.78% 0.086mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	0.16% 5.86g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Syrup, Cane:

• Syrup, Cane contains 33.8 times more Vitamin B1 and 3.7 times more Vitamin B2 than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Syrup, Cane have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Syrup, Cane:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 8.5 times more Calcium, 1.5 times more Copper, 227.5 times more Phosphorus and 49.7 times more Sodium than Syrup, Cane.
• While Syrup, Cane contains 12.3 times more Iron than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Syrup, Cane have insufficient amounts of Magnesium, Potassium, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Syrup, Cane contains 105.8 times more Sugars than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Syrup, Cane have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Syrup, Cane have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.