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

Weight per 500 calories

• Puddings, tapioca, ready-to-eat, fat free: 532g
• Puddings, chocolate, ready-to-eat, fat free: 538g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	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	0.063% 0.011g	0% 0g	17g per day for Men 19-50 years
Cholesterol	1.83% 5.3mg	1.85% 5.38mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	86.3% 112g	130g per day for Men 19-50 years
Sugars	104% 75.4g	117% 84.7g	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% 0g	4.24% 1.6g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.76% 0.069mg	8.06% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	6.6% 0.086mg	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	2.66% 10.6μg	4.03% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68.7% 1.65μg	33.6% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.77% 1.6mg	0% 0mg	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	0.35% 0.053mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	27.7% 277mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	49.6% 0.45mg	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	7.3% 0.59mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	6.33% 26.6mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.059mg	18.2% 0.42mg	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	50% 351mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	55% 828mg	1500mg per day for Men 19-50 years
Zinc	8.22% 0.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 410g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat, fat free have 1.2 times more Vitamin B6 and 2 times more Vitamin B12 than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.4 times more Vitamin B1 and 5 times more Vitamin B5 than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Vitamin B2 per 500 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

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

• Puddings, tapioca, ready-to-eat, fat free have 1.3 times more Calcium, 1.2 times more Phosphorus and 1.2 times more Sodium than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 4.7 times more Copper, 15.5 times more Iron, 3 times more Magnesium, 7.2 times more Manganese, 3 times more Potassium, more Selenium and 1.8 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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