Comparing Nutrients in 300 calories Snacks, taro chips VS Puddings, banana, dry mix, instant, with added oil

Weight per 300 calories

• Snacks, taro chips: 60.2g
• Puddings, banana, dry mix, instant, with added oil: 77.7g

Snacks, taro chips have 1.3 times more energy per 100g than Puddings, banana, dry mix, instant, with added oil. It has very high energy density when compared to other foods. Puddings, banana, dry mix, instant, with added oil having high energy density.

Which food has more nutrients per 300 calories - Snacks, taro chips or Puddings, banana, dry mix, instant, with added oil?

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Snacks, taro chips	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	3.53% 3.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	53.2% 69g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	11.4% 4.34g	0% 0g	38g per day for Men 19-50 years
Protein	2.47% 1.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	0.47% 4.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	0.065% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.34% 0.017mg	0.18% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	0.01% 0.002mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.05% 0.4mg	0.093% 0.005mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	0.06% 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	3% 12μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.32% 0.008μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.35% 3mg	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	45.5% 6.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.04% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.47% 4.66mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	1.8% 0.016mg	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	9.04% 0.72mg	1.17% 0.093mg	8mg per day for Men 19-50 years
Magnesium	12% 50.6mg	0.37% 1.55mg	420mg per day for Men 19-50 years
Manganese	0.026% 0.001mg	0.34% 0.008mg	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	11.3% 79mg	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	0.34% 11.7mg	3400mg per day for Men 19-50 years
Selenium	1.97% 1.1μg	1.13% 0.62μg	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	77.7% 1165mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	0.28% 0.031mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.059% 2.18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, taro chips vs Puddings, banana, dry mix, instant, with added oil:

• Snacks, taro chips have 134.9 times more Vitamin B1, 86.3 times more Vitamin B5, 339.5 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Snacks, taro chips as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, taro chips vs Puddings, banana, dry mix, instant, with added oil:

• Snacks, taro chips have 7.8 times more Calcium, 10.3 times more Copper, 7.8 times more Iron, 32.6 times more Magnesium and 39 times more Potassium than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 7.9 times more Phosphorus and 5.7 times more Sodium than Snacks, taro chips.
• Both Snacks, taro chips as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Manganese, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, taro chips have 4.4 times more Fat, 6.3 times more Saturated Fat, 5 times more Omega 6 and more Fiber than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 2.6 times more Omega 3 and 1.7 times more Carbohydrate than Snacks, taro chips.
• Both Snacks, taro chips and Puddings, banana, dry mix, instant, with added oil have similar amounts of Energy per 300 kcal.
• Both Snacks, taro chips as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 300 kcal.