Comparing Nutrients in 500 calories Puddings, tapioca, dry mix VS Puddings, vanilla, ready-to-eat

Weight per 500 calories

• Puddings, tapioca, dry mix: 136g
• Puddings, vanilla, ready-to-eat: 385g

Puddings, tapioca, dry mix have 2.8 times more energy per 100g than Puddings, vanilla, ready-to-eat. It has high energy density when compared to other foods. Puddings, vanilla, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Puddings, tapioca, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	NA	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.97% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.33% 3.85mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	67% 87g	130g per day for Men 19-50 years
Sugars	121% 88g	90% 65.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 58.5g	g per day for Men 19-50 years
Fiber	0.71% 0.27g	0% 0g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.85% 7.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.11% 0.001mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.63% 0.008mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.034% 0.005mg	1.37% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.41% 0.02mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.1% 0.001mg	5.62% 0.073mg	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	1.92% 7.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.85% 0.77mg	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	NA	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.92% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	0.54% 5.42mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	4.37% 0.039mg	7.7% 0.069mg	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	2.03% 0.16mg	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	0.65% 2.7mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	1.84% 0.042mg	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	0.77% 5.42mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	0.2% 6.78mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	43% 646mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	0.99% 0.11mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.15% 5.42g	7.45% 276g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat contain 53.9 times more Vitamin B1, 33.6 times more Vitamin B2, 29 times more Vitamin B5, 53.9 times more Vitamin B6 and more Vitamin B12 than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin D in 500 kcal.

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

• Puddings, vanilla, ready-to-eat contain 34.8 times more Calcium, 1.8 times more Copper, 29.1 times more Phosphorus, 36.9 times more Potassium, 5.7 times more Zinc and 50.9 times more Water than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix and Puddings, vanilla, ready-to-eat have similar amounts of Sodium per 500 kcal.
• Both Puddings, tapioca, dry mix as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Iron, Magnesium, Manganese and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, tapioca, dry mix have 1.5 times more Carbohydrate and 1.3 times more Sugars than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 107.3 times more Fat and 41.2 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix and Puddings, vanilla, ready-to-eat have similar amounts of Energy per 500 kcal.
• Both Puddings, tapioca, dry mix as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 500 kcal.