Comparing Nutrients in 300 calories Puddings, tapioca, dry mix, with no added salt VS Syrups, table blends, pancake, with 2% maple, with added potassium

Weight per 300 calories

• Puddings, tapioca, dry mix, with no added salt: 81.3g
• Syrups, table blends, pancake, with 2% maple, with added potassium: 113g

Puddings, tapioca, dry mix, with no added salt have 1.4 times more energy per 100g than Syrups, table blends, pancake, with 2% maple, with added potassium. It has high energy density when compared to other foods. Syrups, table blends, pancake, with 2% maple, with added potassium having high energy density.

Which food has more nutrients per 300 calories - Puddings, tapioca, dry mix, with no added salt or Syrups, table blends, pancake, with 2% maple, with added potassium?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Syrups, table blends, pancake, with 2% maple, with added potassium	0%	0%	100%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.084% 0.081g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	60.6% 78.8g	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	0.43% 0.16g	0% 0g	38g per day for Men 19-50 years
Protein	0.15% 0.081g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.068% 0.001mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.02% 0.003mg	0.14% 0.023mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.24% 0.012mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	0% 0mg	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, tapioca, dry mix, with no added salt	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Calcium	0.33% 3.25mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	2.6% 0.024mg	5.66% 0.051mg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	0.39% 1.63mg	0.54% 2.26mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	9.1% 0.21mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	0.12% 4.07mg	0.73% 25mg	3400mg per day for Men 19-50 years
Selenium	0.15% 0.081μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.5mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	0.59% 0.065mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, tapioca, dry mix, with no added salt vs Syrups, table blends, pancake, with 2% maple, with added potassium:

Both Puddings, tapioca, dry mix, with no added salt and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of vitamins per 300 kcal
• Both Puddings, tapioca, dry mix, with no added salt as well as Syrups, table blends, pancake, with 2% maple, with added potassium 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, tapioca, dry mix, with no added salt vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• Syrups, table blends, pancake, with 2% maple, with added potassium contain 2.2 times more Copper, 7.8 times more Manganese and 10.6 times more Sodium than Puddings, tapioca, dry mix, with no added salt.
• Both Puddings, tapioca, dry mix, with no added salt as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Puddings, tapioca, dry mix, with no added salt and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of macro-nutrients per 300 kcal
• Both Puddings, tapioca, dry mix, with no added salt and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Puddings, tapioca, dry mix, with no added salt as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose, Fiber and Protein in 300 kcal.