Comparing Nutrients in 300 calories Puddings, chocolate flavor, low calorie, instant, dry mix VS Frozen Cauliflower

Weight per 300 calories

• Puddings, chocolate flavor, low calorie, instant, dry mix: 84.3g
• Frozen Cauliflower: 1250g

Puddings, chocolate flavor, low calorie, instant, dry mix have 14.8 times more energy per 100g than Frozen Cauliflower. It has high energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Puddings, chocolate flavor, low calorie, instant, dry mix or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0% 0g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	45% 58.5g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	38.3% 27.8g	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	13.5% 5.14g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	7.98% 4.47g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.93% 0.046mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	118% 1.54mg	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	1.26% 5.06μg	200% 800μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.35% 0.008μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	678% 610mg	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	0.11% 0.017mg	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.28% 0.34μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	10.6% 106mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	43% 0.39mg	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	32.8% 2.62mg	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	107% 2.46mg	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	200% 1399mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	5.98% 3.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	159% 2392mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	3.14% 0.35mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	31.3% 1156g	3700g per day for Men 19-50 years

Puddings, Chocolate Flavor, Low Calorie, Instant, Dry Mix VS Frozen Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Puddings, chocolate flavor, low calorie, instant, dry mix or Frozen Cauliflower?

Lets compare vitamin content per 300 calories of Puddings, chocolate flavor, low calorie, instant, dry mix vs Frozen Cauliflower:

• 300 kcal of Frozen Cauliflower, Unprepared contain 37.8 times more Vitamin B1, 11.5 times more Vitamin B2, 15.9 times more Vitamin B3, 36.7 times more Vitamin B5, 45.6 times more Vitamin B6, 158.2 times more Vitamin B9, more Vitamin C and 548.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 300 calories of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Puddings, chocolate flavor, low calorie, instant, dry mix vs Frozen Cauliflower:

• 300 calories of Puddings, chocolate flavor, low calorie, instant, dry mix have 1.8 times more Copper, 3.2 times more Phosphorus and 8 times more Sodium than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 2.6 times more Calcium, 2.6 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 2.2 times more Potassium, 3 times more Selenium, 6.2 times more Zinc and 326.7 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 300 calories of Puddings, chocolate flavor, low calorie, instant, dry mix lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Cauliflower, Unprepared contain more Omega 3, 47 times more Sugars, 5.6 times more Fiber and 5.6 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Frozen Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in 300 calories.