Comparing Nutrients in 500 calories Puddings, chocolate, dry mix, regular VS Carrots

Weight per 500 calories

• Puddings, chocolate, dry mix, regular: 138g
• Carrots: 1220g

Puddings, chocolate, dry mix, regular have 8.8 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Puddings, chocolate, dry mix, regular or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, regular	3%	5%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Puddings, chocolate, dry mix, regular	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	90% 117g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	16.4% 6.2g	90% 34g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, regular	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.73% 0.021mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.97% 0.048mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.4% 5.52μg	58% 232μg	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	80% 72mg	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	0.092% 0.014mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, regular	Carrots	Recommended Dietary Allowance
Calcium	7.32% 73.2mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	79.5% 0.72mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	31.4% 2.5mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	76% 1.74mg	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	17.4% 122mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.15% 5.52g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, chocolate, dry mix, regular vs Carrots:

• Raw Carrots contain more Vitamin A, 38.8 times more Vitamin B1, 7.2 times more Vitamin B2, 26.3 times more Vitamin B3, 68.9 times more Vitamin B5, 76.2 times more Vitamin B6, 41.9 times more Vitamin B9, more Vitamin C, 582.7 times more Vitamin E and 388.5 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, dry mix, regular vs Carrots:

• Puddings, chocolate, dry mix, regular have 1.3 times more Copper and 3.7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 5.5 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 13.5 times more Potassium, 1.3 times more Sodium, 2.4 times more Zinc and 194.9 times more Water than Puddings, chocolate, dry mix, regular.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, dry mix, regular have 4.4 times more Saturated Fat than Raw Carrots.
• While Raw Carrots contain 11.2 times more Omega 6, 5.5 times more Fiber and 3.2 times more Protein than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Puddings, chocolate, dry mix, regular as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.