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

Weight per 500 calories

• Puddings, chocolate, dry mix, regular: 138g
• Tomato Puree: 1316g

Puddings, chocolate, dry mix, regular have 9.5 times more energy per 100g than Tomato Puree. It has high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Puddings, chocolate, dry mix, regular or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, regular	3%	5%	92%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Puddings, chocolate, dry mix, regular	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	91% 118g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	87.7% 63.6g	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	43% 31.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.4% 6.2g	65.8% 25g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, regular	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.73% 0.021mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.97% 0.048mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	128% 1.66mg	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	1.4% 5.52μg	36% 145μg	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	155% 139mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, regular	Tomato Puree	Recommended Dietary Allowance
Calcium	7.32% 73.2mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	79.5% 0.72mg	420% 3.78mg	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	31.4% 2.5mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	97% 2.22mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	0.15% 5.52g	31.3% 1156g	3700g per day for Men 19-50 years

Puddings, Chocolate, Dry Mix, Regular VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, chocolate, dry mix, regular or Tomato Puree?

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

• 500 kcal of Canned Tomato Puree contain more Vitamin A, 15.9 times more Vitamin B1, 10.7 times more Vitamin B2, 42.3 times more Vitamin B3, 119.8 times more Vitamin B5, 75 times more Vitamin B6, 26.2 times more Vitamin B9, more Vitamin C, 1876.7 times more Vitamin E and 108 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• 500 calories of Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Puddings, chocolate, dry mix, regular as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Puddings, chocolate, dry mix, regular have 1.8 times more Sodium than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 3.2 times more Calcium, 5.3 times more Copper, 9.3 times more Iron, 3.3 times more Magnesium, 3 times more Manganese, 4.3 times more Phosphorus, 20 times more Potassium, 2 times more Selenium, 3.8 times more Zinc and 209.3 times more Water than Puddings, chocolate, dry mix, regular.
• 500 calories of Puddings, chocolate, dry mix, regular lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Puree contain 4 times more Fiber and 6 times more Protein than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Tomato Puree offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Puddings, chocolate, dry mix, regular provide inadequate amounts of Protein
• Both Puddings, chocolate, dry mix, regular as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.