Comparing Nutrients in 300 calories Puddings, chocolate, dry mix, regular VS Puddings, vanilla, ready-to-eat

Weight per 300 calories

• Puddings, chocolate, dry mix, regular: 83g
• Puddings, vanilla, ready-to-eat: 231g

Puddings, chocolate, dry mix, regular have 2.8 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.

Which food has more nutrients per 300 calories - Puddings, chocolate, dry mix, regular or Puddings, vanilla, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, regular	3%	5%	92%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Puddings, chocolate, dry mix, regular	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	9% 8.72g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	7.33% 2.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	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	57% 74g	40% 52g	130g per day for Men 19-50 years
Sugars	49% 35.5g	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	9.8% 3.73g	0% 0g	38g per day for Men 19-50 years
Protein	3.85% 2.15g	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, regular	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	1.04% 0.012mg	3.65% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.53% 0.059mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.58% 0.029mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1% 0.013mg	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	0.83% 3.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.055% 0.008mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, regular	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	4.4% 44mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	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	19% 1.5mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.5mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.45mg	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	10.4% 73mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	4.97% 2.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	4.47% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, chocolate, dry mix, regular vs Puddings, vanilla, ready-to-eat:

• Puddings, vanilla, ready-to-eat contain 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 12.2 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin B12 and 83.5 times more Vitamin E than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, chocolate, dry mix, regular vs Puddings, vanilla, ready-to-eat:

• Puddings, chocolate, dry mix, regular have 10.3 times more Copper, 7.3 times more Iron, 6 times more Magnesium, 17.5 times more Manganese, more Selenium and 2 times more Zinc than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 2.6 times more Calcium, 1.3 times more Phosphorus and 49.9 times more Water than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Puddings, vanilla, ready-to-eat have similar amounts of Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, dry mix, regular have 1.4 times more Carbohydrate and more Fiber than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 5 times more Fat, 2.3 times more Saturated Fat and 1.6 times more Protein than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Puddings, vanilla, ready-to-eat have similar amounts of Energy and Sugars per 300 kcal.
• Both Puddings, chocolate, dry mix, regular as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.