Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat, fat free VS Frostings, white, fluffy, dry mix

Weight per 500 calories

• Puddings, chocolate, ready-to-eat, fat free: 538g
• Frostings, white, fluffy, dry mix: 135g

Frostings, white, fluffy, dry mix have 4 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, fat free, which is high in comparison to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat, fat free or Frostings, white, fluffy, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Frostings, white, fluffy, dry mix	2%	0%	98%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Frostings, white, fluffy, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	1.85% 5.38mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	98% 128g	130g per day for Men 19-50 years
Sugars	117% 84.7g	NA	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	4.24% 1.6g	0% 0g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Frostings, white, fluffy, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.06% 0.097mg	0.11% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	8.42% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	0.1% 0.001mg	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	4.03% 16μg	1% 4.04μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.6% 0.81μg	0.56% 0.013μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Frostings, white, fluffy, dry mix	Recommended Dietary Allowance
Calcium	21% 210mg	0.54% 5.4mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	5.54% 0.05mg	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	114% 9.1mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	0.96% 4.04mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	0.41% 0.009mg	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	41.5% 290mg	1.35% 9.43mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	4.64% 158mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	55% 828mg	21% 315mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	0.12% 0.013mg	11mg per day for Men 19-50 years
Water	11% 410g	0.069% 2.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, chocolate, ready-to-eat, fat free vs Frostings, white, fluffy, dry mix:

• Puddings, chocolate, ready-to-eat, fat free have 71.8 times more Vitamin B1, 5.1 times more Vitamin B2, 11.4 times more Vitamin B5, 63.8 times more Vitamin B6 and 59.8 times more Vitamin B12 than Frostings, white, fluffy, dry mix.
• While Frostings, white, fluffy, dry mix contain 2.9 times more Vitamin B3 than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Frostings, white, fluffy, dry mix have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, ready-to-eat, fat free vs Frostings, white, fluffy, dry mix:

• Puddings, chocolate, ready-to-eat, fat free have 38.9 times more Calcium, 8.9 times more Copper, 74.9 times more Iron, 19.9 times more Magnesium, 44.5 times more Manganese, 30.8 times more Phosphorus, 7.1 times more Potassium, 1.6 times more Selenium, 2.6 times more Sodium, 119.7 times more Zinc and 160.1 times more Water than Frostings, white, fluffy, dry mix.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat, fat free have 3.3 times more Protein than Frostings, white, fluffy, dry mix.
• Both Puddings, chocolate, ready-to-eat, fat free and Frostings, white, fluffy, dry mix have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Frostings, white, fluffy, dry mix have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Fiber in 500 kcal.