Comparing Nutrients in 500 calories Desserts, apple crisp, prepared-from-recipe VS Flan, caramel custard, dry mix

Weight per 500 calories

• Desserts, apple crisp, prepared-from-recipe: 311g
• Flan, caramel custard, dry mix: 144g

Flan, caramel custard, dry mix has 2.2 times more energy per unit of mass than Desserts, apple crisp, prepared-from-recipe, which is high in comparison to other foods. Desserts, apple crisp, prepared-from-recipe having above average energy density.

Which food has more nutrients per 500 calories - Desserts, apple crisp, prepared-from-recipe or Flan, caramel custard, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Flan, caramel custard, dry mix	0%	0%	100%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	NA	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	101% 132g	130g per day for Men 19-50 years
Sugars	84.3% 61g	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% 4.35g	0% 0g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.56% 0.12mg	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	12.4% 49.7μg	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	7.6% 6.83mg	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	7.87% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Calcium	11% 109mg	3.45% 34.5mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	32% 2.55mg	1.44% 0.11mg	8mg per day for Men 19-50 years
Magnesium	5.9% 25mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	12.4% 87mg	0.21% 1.44mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	72.7% 1090mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	5.3% 195g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Desserts, apple crisp, prepared-from-recipe vs Flan, caramel custard, dry mix:

• Desserts, apple crisp, prepared-from-recipe have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Flan, caramel custard, dry mix.
• Both Desserts, apple crisp, prepared-from-recipe as well as Flan, caramel custard, dry mix have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Desserts, apple crisp, prepared-from-recipe vs Flan, caramel custard, dry mix:

• Desserts, apple crisp, prepared-from-recipe have 3.2 times more Calcium, 10.2 times more Copper, 22.2 times more Iron, more Magnesium, 40.1 times more Manganese, 60.5 times more Phosphorus, 1.8 times more Sodium, 9.7 times more Zinc and 17.4 times more Water than Flan, caramel custard, dry mix.
• While Flan, caramel custard, dry mix contains 2.8 times more Selenium than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Flan, caramel custard, dry mix have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Desserts, apple crisp, prepared-from-recipe have more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• While Flan, caramel custard, dry mix contains 1.4 times more Carbohydrate than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Flan, caramel custard, dry mix have similar amounts of Energy per 500 kcal.
• Both Desserts, apple crisp, prepared-from-recipe as well as Flan, caramel custard, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.