Comparing Nutrients in 300 calories Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Puddings, tapioca, dry mix, with no added salt

Weight per 300 calories

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium: 82g
• Puddings, tapioca, dry mix, with no added salt: 81.3g

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

Which food has more nutrients per 300 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Puddings, tapioca, dry mix, with no added salt?

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.084% 0.081g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	3.28% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	59% 76.7g	130g per day for Men 19-50 years
Sugars	NA	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	0.22% 0.082g	0.43% 0.16g	38g per day for Men 19-50 years
Protein	0.15% 0.082g	0.15% 0.081g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.34% 0.004mg	0.068% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.02mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.097% 0.016mg	0.02% 0.003mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.49% 0.025mg	0.24% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.32% 0.004mg	2% 0.026mg	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% 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	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, lemon, dry mix, regular, with added oil, potassium, sodium	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	NA	0.33% 3.25mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	2.6% 0.024mg	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	1.74% 0.14mg	1.2% 0.098mg	8mg per day for Men 19-50 years
Magnesium	0.78% 3.28mg	0.39% 1.63mg	420mg per day for Men 19-50 years
Manganese	0.89% 0.02mg	1.17% 0.027mg	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	0.35% 2.46mg	0.46% 3.25mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	0.12% 4.07mg	3400mg per day for Men 19-50 years
Selenium	1.04% 0.57μg	0.15% 0.081μg	55μg per day for Men 19-50 years
Sodium	46.4% 696mg	0.43% 6.5mg	1500mg per day for Men 19-50 years
Zinc	0.15% 0.016mg	0.59% 0.065mg	11mg per day for Men 19-50 years
Water	0.12% 4.26g	0.088% 3.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Puddings, tapioca, dry mix, with no added salt:

Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Puddings, tapioca, dry mix, with no added salt have similar amounts of vitamins per 300 kcal
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Puddings, tapioca, dry mix, with no added salt 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, lemon, dry mix, regular, with added oil, potassium, sodium vs Puddings, tapioca, dry mix, with no added salt:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 51.8 times more Potassium and 107 times more Sodium than Puddings, tapioca, dry mix, with no added salt.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Puddings, tapioca, dry mix, with no added salt have similar amounts of macro-nutrients per 300 kcal
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Puddings, tapioca, dry mix, with no added salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.