Comparing Nutrients in 500 calories Puddings, chocolate, dry mix, instant VS Desserts, apple crisp, prepared-from-recipe

Weight per 500 calories

• Puddings, chocolate, dry mix, instant: 132g
• Desserts, apple crisp, prepared-from-recipe: 311g

Puddings, chocolate, dry mix, instant have 2.3 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 - Puddings, chocolate, dry mix, instant or Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	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	2.6% 2.5g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.44% 0.42g	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	89.4% 116g	73.7% 96g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	12.5% 4.76g	11.4% 4.35g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	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	1.1% 0.013mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.93% 0.31mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.66% 0.033mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	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	0.99% 3.97μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.62% 0.093mg	7.87% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	1.6% 16mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	21.3% 1.7mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	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	13.6% 95mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	9.2% 312mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	156% 2343mg	72.7% 1090mg	1500mg per day for Men 19-50 years
Zinc	7.46% 0.82mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.11% 4.23g	5.3% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, chocolate, dry mix, instant vs Desserts, apple crisp, prepared-from-recipe:

• Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, 19.5 times more Vitamin B1, 3.5 times more Vitamin B2, 8.5 times more Vitamin B3, 8.6 times more Vitamin B5, 7.8 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C, 12.7 times more Vitamin E and 6.4 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, dry mix, instant vs Desserts, apple crisp, prepared-from-recipe:

• Puddings, chocolate, dry mix, instant have 2.1 times more Copper, 2.4 times more Magnesium, 1.2 times more Manganese, 1.3 times more Potassium, 2.1 times more Sodium and 1.5 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 6.8 times more Calcium, 1.5 times more Iron, 3.3 times more Selenium and 46.2 times more Water than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Desserts, apple crisp, prepared-from-recipe have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, dry mix, instant have 1.2 times more Carbohydrate and 1.5 times more Sugars than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 4.2 times more Fat, 1.9 times more Saturated Fat, 4.8 times more Omega 3, 8 times more Omega 6 and 1.8 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Desserts, apple crisp, prepared-from-recipe have similar amounts of Energy and Fiber per 500 kcal.
• Both Puddings, chocolate, dry mix, instant as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.