Comparing Nutrients in 300 calories Puddings, tapioca, ready-to-eat, fat free VS Puddings, chocolate, ready-to-eat, fat free

Weight per 300 calories

• Puddings, tapioca, ready-to-eat, fat free: 319g
• Puddings, chocolate, ready-to-eat, fat free: 323g

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

Which food has more nutrients per 300 calories - Puddings, tapioca, ready-to-eat, fat free or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.038% 0.006g	0% 0g	17g per day for Men 19-50 years
Cholesterol	1.1% 3.2mg	1.1% 3.23mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	62.4% 45.3g	70% 51g	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% 0g	2.55% 0.97g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.46% 0.041mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.096mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	3.97% 0.052mg	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	1.6% 6.4μg	2.4% 9.68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.2% 0.99μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.06% 0.96mg	0% 0mg	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	0.21% 0.032mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	16.6% 166mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.057mg	29.7% 0.27mg	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	4.4% 0.35mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	1.53% 0.035mg	11% 0.25mg	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	30% 211mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	6.57% 223mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	39.8% 597mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	4.93% 0.54mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	6.58% 243g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, tapioca, ready-to-eat, fat free vs Puddings, chocolate, ready-to-eat, fat free:

• Puddings, tapioca, ready-to-eat, fat free have 1.2 times more Vitamin B6 and 2 times more Vitamin B12 than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.4 times more Vitamin B1 and 5 times more Vitamin B5 than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Vitamin B2 per 300 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, tapioca, ready-to-eat, fat free vs Puddings, chocolate, ready-to-eat, fat free:

• Puddings, tapioca, ready-to-eat, fat free have 1.3 times more Calcium, 1.2 times more Phosphorus and 1.2 times more Sodium than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 4.7 times more Copper, 15.5 times more Iron, 3 times more Magnesium, 7.2 times more Manganese, 3 times more Potassium, more Selenium and 1.8 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, ready-to-eat, fat free contain 1.4 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Fiber in 300 kcal.