Comparing Nutrients in 300 calories Puddings, banana, dry mix, instant VS Puddings, banana, dry mix, regular

Weight per 300 calories

• Puddings, banana, dry mix, instant: 81.7g
• Puddings, banana, dry mix, regular: 82g

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

Which food has more nutrients per 300 calories - Puddings, banana, dry mix, instant or Puddings, banana, dry mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant	0%	1%	99%
Puddings, banana, dry mix, regular	0%	1%	99%

Macro Nutrients

	Puddings, banana, dry mix, instant	Puddings, banana, dry mix, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.8g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	84% 61g	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	0.65% 0.25g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant	Puddings, banana, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.068% 0.001mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.19% 0.002mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.01% 0.002mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.098% 0.005mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.063% 0.001mg	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% 0μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.34% 0.008μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant	Puddings, banana, dry mix, regular	Recommended Dietary Allowance
Calcium	0.49% 4.9mg	1.64% 16.4mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	1.82% 0.016mg	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	1.23% 0.098mg	0.51% 0.041mg	8mg per day for Men 19-50 years
Magnesium	0.39% 1.63mg	1.56% 6.56mg	420mg per day for Men 19-50 years
Manganese	0.36% 0.008mg	0.46% 0.011mg	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	94% 657mg	0.59% 4.1mg	700mg per day for Men 19-50 years
Potassium	0.36% 12.3mg	0.41% 14mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	1.34% 0.74μg	55μg per day for Men 19-50 years
Sodium	81.7% 1225mg	43% 646mg	1500mg per day for Men 19-50 years
Zinc	0.3% 0.033mg	0.67% 0.074mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.091% 3.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, banana, dry mix, instant vs Puddings, banana, dry mix, regular:

Both Puddings, banana, dry mix, instant and Puddings, banana, dry mix, regular have similar amounts of vitamins per 300 kcal
• Both Puddings, banana, dry mix, instant as well as Puddings, banana, dry mix, regular 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 kcal.

Comparing minerals per 300 calories for Puddings, banana, dry mix, instant vs Puddings, banana, dry mix, regular:

• Puddings, banana, dry mix, instant have 160.4 times more Phosphorus and 1.9 times more Sodium than Puddings, banana, dry mix, regular.
• Both Puddings, banana, dry mix, instant as well as Puddings, banana, dry mix, regular have insufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Puddings, banana, dry mix, instant and Puddings, banana, dry mix, regular have similar amounts of macro-nutrients per 300 kcal
• Both Puddings, banana, dry mix, instant and Puddings, banana, dry mix, regular have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Puddings, banana, dry mix, instant as well as Puddings, banana, dry mix, regular have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.