Comparing Nutrients in 500 calories Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Jams and preserves, apricot

Weight per 500 calories

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium: 137g
• Jams and preserves, apricot: 207g

Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 1.5 times more energy per 100g than Jams and preserves, apricot. It has high energy density when compared to other foods. Jams and preserves, apricot having above average energy density.

Which food has more nutrients per 500 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Jams and preserves, apricot?

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Jams and preserves, apricot	1%	1%	98%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Jams and preserves, apricot	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	0.43% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.065% 0.021g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.46% 0.93g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	124% 89.7g	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	0.36% 0.14g	1.63% 0.62g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Jams and preserves, apricot	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 20.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.57% 0.007mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.52% 0.033mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.16% 0.026mg	0.46% 0.074mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	0.83% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.53% 0.007mg	3.18% 0.041mg	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% 0μg	0.52% 2.07μg	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	20.2% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Jams and preserves, apricot	Recommended Dietary Allowance
Calcium	NA	4.13% 41.3mg	1000mg per day for Men 19-50 years
Copper	3.64% 0.033mg	23% 0.21mg	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	2.9% 0.23mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.46mg	1.97% 8.26mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.034mg	3.6% 0.083mg	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	0.59% 4.1mg	0.89% 6.2mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	7.5% 4.13μg	55μg per day for Men 19-50 years
Sodium	77.3% 1160mg	5.5% 82.6mg	1500mg per day for Men 19-50 years
Zinc	0.25% 0.027mg	1.13% 0.12mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	1.93% 71.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Jams and preserves, apricot:

• Jams and preserves, apricot contain more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Jams and preserves, apricot have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Jams and preserves, apricot:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 2.2 times more Potassium and 14 times more Sodium than Jams and preserves, apricot.
• While Jams and preserves, apricot contain 6.3 times more Copper, 4.4 times more Iron and 4.3 times more Selenium than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Jams and preserves, apricot have insufficient amounts of Magnesium, Manganese, Phosphorus and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have more Omega 6 than Jams and preserves, apricot.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Jams and preserves, apricot have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Jams and preserves, apricot have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose, Sucrose, Fiber and Protein in 500 kcal.