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

Weight per 500 calories

• Frostings, coconut-nut, ready-to-eat: 116g
• Frostings, vanilla, creamy, ready-to-eat: 120g

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, vanilla, creamy, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Frostings, vanilla, 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	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	31% 9.97g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	9.74% 0.16g	67.4% 1.08g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	49.6% 8.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	62.5% 81.2g	130g per day for Men 19-50 years
Sugars	63.7% 46g	104% 75.5g	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	0% 0g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	Frostings, vanilla, 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% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	1.64% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.58% 0.18mg	1.3% 0.066mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.17% 0.054mg	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	0.58% 2.3μg	2.4% 9.57μg	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	12.2% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.36% 3.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	0% 0mg	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	2.4% 0.19mg	8mg per day for Men 19-50 years
Magnesium	5.22% 22mg	0.28% 1.2mg	420mg per day for Men 19-50 years
Manganese	33.8% 0.78mg	0% 0mg	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	3.08% 21.5mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	1.2% 40.7mg	3400mg per day for Men 19-50 years
Selenium	5.25% 2.9μg	0.22% 0.12μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	0.76% 0.084mg	11mg per day for Men 19-50 years
Water	0.66% 24.2g	0.49% 18g	3700g per day for Men 19-50 years

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

• Frostings, vanilla, creamy, ready-to-eat contain 16.5 times more Vitamin B2, 1.5 times more Vitamin E and 3.5 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat as well as Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Frostings, coconut-nut, ready-to-eat have more Copper, 3.3 times more Iron, 18.3 times more Magnesium, more Manganese, 3.4 times more Phosphorus, 5.3 times more Potassium and 24.1 times more Selenium than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Frostings, vanilla, creamy, ready-to-eat have similar amounts of Sodium per 500 kcal.
• Both Frostings, coconut-nut, ready-to-eat as well as Frostings, vanilla, 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 1.4 times more Fat, 2.8 times more Saturated Fat and more Fiber than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain 6.9 times more Omega 3, 2.4 times more Omega 6, 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, vanilla, creamy, ready-to-eat have similar amounts of Energy per 500 kcal.
• Both Frostings, coconut-nut, ready-to-eat as well as Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 500 kcal.