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

Weight per 300 calories

• Puddings, chocolate, dry mix, instant: 79.4g
• Flan, caramel custard, dry mix: 86.2g

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

Which food has more nutrients per 300 calories - Puddings, chocolate, dry mix, instant or Flan, caramel custard, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Flan, caramel custard, dry mix	0%	0%	100%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	NA	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	60.7% 79g	130g per day for Men 19-50 years
Sugars	74.3% 54g	NA	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	7.5% 2.86g	0% 0g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.16% 0.19mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.73% 0.01mg	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	0.6% 2.4μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.37% 0.056mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Calcium	0.95% 9.52mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	1.44% 0.013mg	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	12.8% 1.02mg	0.86% 0.069mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	0.26% 0.006mg	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	8.16% 57mg	0.12% 0.86mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	33.4% 18.4μg	55μg per day for Men 19-50 years
Sodium	94% 1406mg	25% 372mg	1500mg per day for Men 19-50 years
Zinc	4.47% 0.49mg	0.31% 0.034mg	11mg per day for Men 19-50 years
Water	0.069% 2.54g	0.18% 6.72g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, dry mix, instant have more Vitamin B2 than Flan, caramel custard, dry mix.
• Both Puddings, chocolate, dry mix, instant as well as Flan, caramel custard, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 300 kcal.

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

• Puddings, chocolate, dry mix, instant have 21.7 times more Copper, 14.8 times more Iron, more Magnesium, 48.3 times more Manganese, 66.3 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Sodium and 14.3 times more Zinc than Flan, caramel custard, dry mix.
• While Flan, caramel custard, dry mix contains 9.3 times more Selenium than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Flan, caramel custard, dry mix have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, dry mix, instant have more Fiber and more Protein than Flan, caramel custard, dry mix.
• Both Puddings, chocolate, dry mix, instant and Flan, caramel custard, dry mix have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Puddings, chocolate, dry mix, instant as well as Flan, caramel custard, dry mix have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.