Comparing Nutrients in 500 calories Frostings, coconut-nut, ready-to-eat VS Frostings, chocolate, creamy, ready-to-eat

Weight per 500 calories

• Frostings, coconut-nut, ready-to-eat: 116g
• Frostings, chocolate, creamy, ready-to-eat: 126g

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

Which food has more nutrients per 500 calories - Frostings, coconut-nut, ready-to-eat or Frostings, chocolate, creamy, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	31% 9.97g	21.7% 6.96g	32g per day for Men 19-50 years
Omega 3	9.74% 0.16g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	15.8% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	63.7% 46g	100% 72.7g	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	7.6% 2.9g	3% 1.13g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	2.47% 1.4g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.37% 0.04mg	1.36% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	1.65% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.58% 0.18mg	0.71% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.17% 0.054mg	0.48% 0.006mg	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	0.58% 2.3μg	0.31% 1.26μg	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	0.26% 0.23mg	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	8.4% 1.26mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	1.5% 15mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	28% 0.25mg	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	7.8% 0.62mg	22.4% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.22% 22mg	6.3% 26.4mg	420mg per day for Men 19-50 years
Manganese	33.8% 0.78mg	13% 0.3mg	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	10.4% 72.7mg	14.2% 99mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	5.25% 2.9μg	1.83% 1μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	15.4% 230mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	3.32% 0.37mg	11mg per day for Men 19-50 years
Water	0.66% 24.2g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frostings, coconut-nut, ready-to-eat vs Frostings, chocolate, creamy, ready-to-eat:

• Frostings, chocolate, creamy, ready-to-eat contain 1.6 times more Vitamin E than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Frostings, coconut-nut, ready-to-eat vs Frostings, chocolate, creamy, ready-to-eat:

• Frostings, coconut-nut, ready-to-eat have 2.6 times more Manganese and 2.9 times more Selenium than Frostings, chocolate, creamy, ready-to-eat.
• While Frostings, chocolate, creamy, ready-to-eat contain 1.7 times more Copper, 2.9 times more Iron and 1.4 times more Phosphorus than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Frostings, chocolate, creamy, ready-to-eat have similar amounts of Magnesium, Potassium and Sodium per 500 kcal.
• Both Frostings, coconut-nut, ready-to-eat as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Calcium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frostings, coconut-nut, ready-to-eat have 1.3 times more Fat, 1.4 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 2.5 times more Fiber than Frostings, chocolate, creamy, ready-to-eat.
• While Frostings, chocolate, creamy, ready-to-eat contain 1.3 times more Carbohydrate and 1.6 times more Sugars than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Frostings, chocolate, creamy, ready-to-eat have similar amounts of Energy per 500 kcal.
• Both Frostings, coconut-nut, ready-to-eat as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 500 kcal.