Comparing Nutrients in 500 calories Puddings, coconut cream, dry mix, instant VS Pie fillings, apple, canned

Weight per 500 calories

• Puddings, coconut cream, dry mix, instant: 121g
• Pie fillings, apple, canned: 500g

Puddings, coconut cream, dry mix, instant have 4.2 times more energy per 100g than Pie fillings, apple, canned. It has very high energy density when compared to other foods. Pie fillings, apple, canned having average energy density.

Discover which food has more nutrients per 500 calories - Puddings, coconut cream, dry mix, instant or Pie fillings, apple, canned?

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Pie fillings, apple, canned	0%	1%	99%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Pie fillings, apple, canned	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	100% 131g	130g per day for Men 19-50 years
Sugars	106% 77g	95% 69g	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	12.7% 4.8g	13% 5g	38g per day for Men 19-50 years
Protein	1.94% 1.1g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Pie fillings, apple, canned	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.77% 0.14mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	6.15% 0.08mg	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	0.6% 2.4μg	0% 0μg	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	0.4% 0.36mg	9.44% 8.5mg	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	0.64% 0.096mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.12μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Pie fillings, apple, canned	Recommended Dietary Allowance
Calcium	0.96% 9.64mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	30.6% 0.28mg	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	11% 0.87mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	4.88% 20.5mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	5.87% 0.14mg	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	124% 869mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	83.5% 1253mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	9.9% 367g	3700g per day for Men 19-50 years

Puddings, Coconut Cream, Dry Mix, Instant VS Pie Fillings, Apple, Canned Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, coconut cream, dry mix, instant or Pie fillings, apple, canned?

Lets compare vitamin content per 500 calories of Puddings, coconut cream, dry mix, instant vs Pie fillings, apple, canned:

• Both Puddings, coconut cream, dry mix, instant and Pie fillings, apple, canned have similar amounts of vitamins per 500 kcal
• Both Puddings, coconut cream, dry mix, instant as well as Pie fillings, apple, canned have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Puddings, coconut cream, dry mix, instant vs Pie fillings, apple, canned:

• 500 calories of Puddings, coconut cream, dry mix, instant have 4.4 times more Manganese, 24.8 times more Phosphorus and 5.3 times more Sodium than Pie fillings, apple, canned.
• While 500 kcal of Pie fillings, apple, canned contain 1.5 times more Copper and 1.7 times more Iron than Puddings, coconut cream, dry mix, instant.
• 500 calories of Pie fillings, apple, canned lack sufficient amounts of Manganese and Phosphorus
• Both Puddings, coconut cream, dry mix, instant as well as Pie fillings, apple, canned lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, coconut cream, dry mix, instant have 24.1 times more Fat and more Saturated Fat than Pie fillings, apple, canned.
• While 500 kcal of Pie fillings, apple, canned contain 1.3 times more Carbohydrate than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Pie fillings, apple, canned offer comparable quantities of Energy, Sugars and Fiber per 500 calories.
• Both Puddings, coconut cream, dry mix, instant as well as Pie fillings, apple, canned provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.