Comparing Nutrients in 500 calories Cocoa, dry powder, unsweetened VS Flan, caramel custard, dry mix

Weight per 500 calories

• Cocoa, dry powder, unsweetened: 219g
• Flan, caramel custard, dry mix: 144g

Flan, caramel custard, dry mix has 1.5 times more energy per unit of mass than Cocoa, dry powder, unsweetened, which is high in comparison to other foods. Cocoa, dry powder, unsweetened having above average energy density.

Discover which food has more nutrients per 500 calories - Cocoa, dry powder, unsweetened or Flan, caramel custard, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Flan, caramel custard, dry mix	0%	0%	100%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	5.68% 0.96g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	101% 132g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	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	214% 81g	0% 0g	38g per day for Men 19-50 years
Protein	76.8% 43g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.7% 0.53mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	17.5% 70μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.57% 5.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Calcium	28% 281mg	3.45% 34.5mg	1000mg per day for Men 19-50 years
Copper	923% 8.3mg	2.4% 0.022mg	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	380% 30.4mg	1.44% 0.11mg	8mg per day for Men 19-50 years
Magnesium	261% 1094mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	366% 8.4mg	0.44% 0.01mg	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	230% 1610mg	0.21% 1.44mg	700mg per day for Men 19-50 years
Potassium	98% 3342mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	3.07% 46mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	0.3% 11.2g	3700g per day for Men 19-50 years

Cocoa, Dry Powder, Unsweetened VS Flan, Caramel Custard, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cocoa, dry powder, unsweetened or Flan, caramel custard, dry mix?

Lets compare vitamin content per 500 calories of Cocoa, dry powder, unsweetened vs Flan, caramel custard, dry mix:

• 500 calories of Cocoa, dry powder, unsweetened have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Flan, caramel custard, dry mix.
• 500 calories of Flan, caramel custard, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cocoa, dry powder, unsweetened as well as Flan, caramel custard, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cocoa, dry powder, unsweetened vs Flan, caramel custard, dry mix:

• 500 calories of Cocoa, dry powder, unsweetened have 8.1 times more Calcium, 385.4 times more Copper, 264.4 times more Iron, more Magnesium, 836.6 times more Manganese, 1120.3 times more Phosphorus, 15.2 times more Potassium and 259.9 times more Zinc than Flan, caramel custard, dry mix.
• While 500 kcal of Flan, caramel custard, dry mix contain 13.5 times more Sodium than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Flan, caramel custard, dry mix contain similar levels of Selenium per 500 calories.
• 500 calories of Flan, caramel custard, dry mix lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cocoa, dry powder, unsweetened have more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• Both Cocoa, dry powder, unsweetened and Flan, caramel custard, dry mix offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Flan, caramel custard, dry mix provide inadequate amounts of Fiber and Protein