Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat VS Desserts, apple crisp, prepared-from-recipe

Weight per 500 calories

• Puddings, chocolate, ready-to-eat: 352g
• Desserts, apple crisp, prepared-from-recipe: 311g

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

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat or Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	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	16.7% 16g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	1.2% 3.52mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	73.7% 96g	130g per day for Men 19-50 years
Sugars	83.4% 60.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 54.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	11.4% 4.35g	38g per day for Men 19-50 years
Protein	13% 7.36g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	5.48% 49.3μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.04% 0.085mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.88% 0.063mg	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	2.64% 10.6μg	12.4% 49.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.17% 1.06mg	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	7.28% 1.1mg	7.87% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	18% 180mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	56% 4.47mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	15% 63.4mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	28% 197mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	72.7% 1090mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	6.6% 245g	5.3% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, chocolate, ready-to-eat vs Desserts, apple crisp, prepared-from-recipe:

• Puddings, chocolate, ready-to-eat have 3 times more Vitamin B5 and more Vitamin B12 than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 1.8 times more Vitamin A, 3.1 times more Vitamin B1, 6.1 times more Vitamin B3, 2 times more Vitamin B6, 4.7 times more Vitamin B9, 6.5 times more Vitamin C and 6 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Desserts, apple crisp, prepared-from-recipe have similar amounts of Vitamin B2 and Vitamin E per 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, ready-to-eat vs Desserts, apple crisp, prepared-from-recipe:

• Puddings, chocolate, ready-to-eat have 1.7 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Zinc and 1.3 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain more Selenium and 2 times more Sodium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Desserts, apple crisp, prepared-from-recipe have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat have 1.5 times more Fat, 2.1 times more Saturated Fat and 1.4 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 30.4 times more Omega 3, 9.2 times more Omega 6 and more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Desserts, apple crisp, prepared-from-recipe have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.