Comparing Nutrients in 500 calories Puddings, tapioca, ready-to-eat VS Puddings, vanilla, ready-to-eat, fat free

Weight per 500 calories

• Puddings, tapioca, ready-to-eat: 385g
• Puddings, vanilla, ready-to-eat, fat free: 562g

Puddings, tapioca, ready-to-eat have 1.5 times more energy per 100g than Puddings, vanilla, ready-to-eat, fat free. It has average energy density when compared to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	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	1.63% 0.28g	0% 0g	17g per day for Men 19-50 years
Cholesterol	1.33% 3.85mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	87% 113g	130g per day for Men 19-50 years
Sugars	79% 57.3g	117% 85g	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	% 48.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	1.83% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	8.2% 0.11mg	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	2.9% 11.5μg	4.2% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.7% 0.81μg	49% 1.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.3% 1.15mg	7.5% 6.74mg	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	3.85% 0.58mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	27.3% 273mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	8.1% 0.073mg	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	5.3% 0.42mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	9.36% 39.3mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	0.98% 0.022mg	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	33% 231mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.4% 9.55μg	55μg per day for Men 19-50 years
Sodium	37% 558mg	71.5% 1073mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	7.47% 276g	11.7% 432g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat, fat free contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B12 and 5.8 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

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

• Puddings, tapioca, ready-to-eat have 1.2 times more Calcium than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 4.8 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium, more Selenium, 1.9 times more Sodium, 1.5 times more Zinc and 1.6 times more Water than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Copper per 500 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Manganese in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, tapioca, ready-to-eat have more Fat and more Saturated Fat than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 1.4 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Energy per 500 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Fiber in 500 kcal.