Comparing Nutrients in 500 calories Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Puddings, all flavors except chocolate, low calorie, regular, dry mix

Weight per 500 calories

• Puddings, all flavors except chocolate, low calorie, instant, dry mix: 143g
• Puddings, all flavors except chocolate, low calorie, regular, dry mix: 143g

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

Which food has more nutrients per 500 calories - Puddings, all flavors except chocolate, low calorie, instant, dry mix or Puddings, all flavors except chocolate, low calorie, regular, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Puddings, all flavors except chocolate, low calorie, regular, dry mix	2%	0%	98%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	94% 123g	130g per day for Men 19-50 years
Sugars	1.77% 1.3g	5.7% 4.13g	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	3% 1.14g	3.37% 1.3g	38g per day for Men 19-50 years
Protein	2.07% 1.16g	4.07% 2.28g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Puddings, all flavors except chocolate, low calorie, regular, 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	0.6% 0.007mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.13% 0.02mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	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	0.36% 1.43μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.98% 0.071μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.02% 2.43μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	20.4% 204mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	6.03% 0.054mg	6.33% 0.057mg	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	6.8% 0.54mg	0.89% 0.071mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.14mg	5.77% 24.2mg	420mg per day for Men 19-50 years
Manganese	2.55% 0.059mg	NA	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	483% 3383mg	2.44% 17mg	700mg per day for Men 19-50 years
Potassium	1.26% 43mg	0.75% 25.6mg	3400mg per day for Men 19-50 years
Selenium	2.08% 1.14μg	2.33% 1.3μg	55μg per day for Men 19-50 years
Sodium	357% 5357mg	168% 2514mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	0.26% 9.77g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Puddings, all flavors except chocolate, low calorie, regular, dry mix have similar amounts of vitamins per 500 kcal
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 2.9 times more Calcium, 7.6 times more Iron, 197.9 times more Phosphorus and 2.1 times more Sodium than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 3.4 times more Magnesium than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Puddings, all flavors except chocolate, low calorie, regular, dry mix have similar amounts of Copper per 500 kcal.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Potassium, Selenium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 3.2 times more Sugars than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Puddings, all flavors except chocolate, low calorie, regular, dry mix have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 500 kcal.