Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat VS Puddings, chocolate, dry mix, instant

Weight per 500 calories

• Puddings, chocolate, ready-to-eat: 352g
• Puddings, chocolate, dry mix, instant: 132g

Puddings, chocolate, dry mix, instant have 2.7 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, which is high in comparison to other foods. Puddings, chocolate, ready-to-eat having average energy density.

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat or Puddings, chocolate, dry mix, instant?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.44% 0.42g	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	89.4% 116g	130g per day for Men 19-50 years
Sugars	83.4% 60.5g	124% 89.8g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	13% 7.36g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Vitamin A	5.48% 49.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.04% 0.085mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	1.93% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	0.66% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.88% 0.063mg	1.22% 0.016mg	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	0.99% 3.97μg	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	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	7.28% 1.1mg	0.62% 0.093mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	18% 180mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	52% 0.47mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	21% 0.49mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	9.2% 312mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	156% 2343mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.46% 0.82mg	11mg per day for Men 19-50 years
Water	6.6% 245g	0.11% 4.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, chocolate, ready-to-eat vs Puddings, chocolate, dry mix, instant:

• Puddings, chocolate, ready-to-eat have more Vitamin A, 6.4 times more Vitamin B1, 3.5 times more Vitamin B2, 26 times more Vitamin B5, more Vitamin B12 and 11.8 times more Vitamin E than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, ready-to-eat as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, ready-to-eat vs Puddings, chocolate, dry mix, instant:

• Puddings, chocolate, ready-to-eat have 11.3 times more Calcium, 2.6 times more Iron, 2.1 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Zinc and 57.8 times more Water than Puddings, chocolate, dry mix, instant.
• While Puddings, chocolate, dry mix, instant contain 1.4 times more Copper, more Selenium and 4.4 times more Sodium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Puddings, chocolate, dry mix, instant have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat have 6.4 times more Fat, 4.1 times more Saturated Fat and 2.4 times more Protein than Puddings, chocolate, dry mix, instant.
• While Puddings, chocolate, dry mix, instant contain 1.4 times more Carbohydrate, 1.5 times more Sugars and more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Puddings, chocolate, dry mix, instant have similar amounts of Energy per 500 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.