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

Weight per 500 calories

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

Flan, caramel custard, dry mix has 2.2 times more energy per 100g than Desserts, apple crisp, prepared-from-recipe. It has high energy density when compared to other foods. Desserts, apple crisp, prepared-from-recipe having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	NA	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	NA	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	84.3% 61g	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	11.4% 4.35g	38g per day for Men 19-50 years
Protein	0% 0g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	3.45% 34.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	2.4% 0.022mg	24.5% 0.22mg	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	1.44% 0.11mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	0.44% 0.01mg	17.6% 0.4mg	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	0.21% 1.44mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	72.7% 1090mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	5.3% 195g	3700g per day for Men 19-50 years

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

• Desserts, apple crisp, prepared-from-recipe contain 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 Flan, caramel custard, dry mix as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Flan, caramel custard, dry mix has 2.8 times more Selenium than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 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.
• Both Flan, caramel custard, dry mix and Desserts, apple crisp, prepared-from-recipe have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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