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

Weight per 300 calories

• Puddings, tapioca, dry mix: 81.3g
• Puddings, vanilla, ready-to-eat: 231g

Puddings, tapioca, dry mix 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, tapioca, dry mix or Puddings, vanilla, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Puddings, tapioca, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.084% 0.081g	9% 8.72g	97g per day for Men 19-50 years
Saturated Fat	NA	7.33% 2.34g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	59% 76.7g	40% 52g	130g per day for Men 19-50 years
Sugars	73% 53g	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	0.43% 0.16g	0% 0g	38g per day for Men 19-50 years
Protein	0.15% 0.081g	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	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	0.068% 0.001mg	3.65% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.02% 0.003mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.24% 0.012mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.063% 0.001mg	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% 0μg	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	NA	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	0.33% 3.25mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	2.6% 0.024mg	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	1.2% 0.098mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	0.39% 1.63mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	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	0.46% 3.25mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	0.12% 4.07mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26% 388mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	0.59% 0.065mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	4.47% 165g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat contain 53.9 times more Vitamin B1, 33.6 times more Vitamin B2, 29 times more Vitamin B5, 53.9 times more Vitamin B6 and more Vitamin B12 than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin D in 300 kcal.

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

• Puddings, vanilla, ready-to-eat contain 34.8 times more Calcium, 1.8 times more Copper, 29.1 times more Phosphorus, 36.9 times more Potassium, 5.7 times more Zinc and 50.9 times more Water than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix and Puddings, vanilla, ready-to-eat have similar amounts of Sodium per 300 kcal.
• Both Puddings, tapioca, dry mix as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Iron, Magnesium, Manganese and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, tapioca, dry mix have 1.5 times more Carbohydrate and 1.3 times more Sugars than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 107.3 times more Fat and 41.2 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix and Puddings, vanilla, ready-to-eat have similar amounts of Energy per 300 kcal.
• Both Puddings, tapioca, dry mix as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 300 kcal.