Comparing Nutrients in 300 calories Puddings, coconut cream, dry mix, regular VS Puddings, lemon, dry mix, instant

Weight per 300 calories

• Puddings, coconut cream, dry mix, regular: 69g
• Puddings, lemon, dry mix, instant: 79.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, regular	1%	24%	75%
Puddings, lemon, dry mix, instant	0%	2%	98%

Macro Nutrients

	Puddings, coconut cream, dry mix, regular	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.86g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	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	2.9% 1.1g	0% 0g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, regular	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.58% 0.007mg	0.066% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	0.18% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.44% 0.071mg	0.005% 0.001mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	0.095% 0.005mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.66% 0.035mg	0.061% 0.001mg	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	0.35% 1.4μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.33% 0.008μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.23% 0.21mg	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	0.32% 0.048mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.058% 0.069μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, regular	Puddings, lemon, dry mix, instant	Recommended Dietary Allowance
Calcium	0.55% 5.53mg	0.16% 1.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	1.32% 0.012mg	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	4.93% 0.39mg	0.79% 0.063mg	8mg per day for Men 19-50 years
Magnesium	2.47% 10.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	0.31% 0.007mg	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	3.46% 24mg	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	0.19% 6.35mg	3400mg per day for Men 19-50 years
Selenium	4.52% 2.5μg	1.15% 0.63μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.015% 0.56g	3700g per day for Men 19-50 years

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

Both Puddings, coconut cream, dry mix, regular and Puddings, lemon, dry mix, instant have similar amounts of vitamins per 300 kcal
• Both Puddings, coconut cream, dry mix, regular as well as Puddings, lemon, dry mix, instant 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, coconut cream, dry mix, regular vs Puddings, lemon, dry mix, instant:

• Puddings, coconut cream, dry mix, regular have 8.3 times more Copper, 6.2 times more Iron, 44.7 times more Manganese and 3.9 times more Selenium than Puddings, lemon, dry mix, instant.
• While Puddings, lemon, dry mix, instant contain 24.7 times more Phosphorus and 2.2 times more Sodium than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Puddings, lemon, dry mix, instant have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, coconut cream, dry mix, regular have 14.1 times more Fat and 99 times more Saturated Fat than Puddings, lemon, dry mix, instant.
• While Puddings, lemon, dry mix, instant contain 1.3 times more Carbohydrate than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular and Puddings, lemon, dry mix, instant have similar amounts of Energy per 300 kcal.
• Both Puddings, coconut cream, dry mix, regular as well as Puddings, lemon, dry mix, instant have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.