Comparing Nutrients in 500 calories Puddings, vanilla, dry mix, instant VS Frostings, coconut-nut, ready-to-eat

Weight per 500 calories

• Puddings, vanilla, dry mix, instant: 133g
• Frostings, coconut-nut, ready-to-eat: 116g

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

Discover which food has more nutrients per 500 calories - Puddings, vanilla, dry mix, instant or Frostings, coconut-nut, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, instant	0%	1%	99%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Puddings, vanilla, dry mix, instant	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	31% 9.97g	32g per day for Men 19-50 years
Omega 3	0.083% 0.001g	9.74% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	21% 3.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	47% 61g	130g per day for Men 19-50 years
Sugars	170% 123g	63.7% 46g	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	7.6% 2.9g	38g per day for Men 19-50 years
Protein	0% 0g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, instant	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.15% 1.33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.22% 0.003mg	3.37% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.86% 0.037mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.69% 0.034mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.2% 0.003mg	4.17% 0.054mg	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	0.58% 2.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.1% 0.027μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.26% 0.23mg	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	0.18% 0.027mg	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, instant	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	16% 0.14mg	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	0.17% 0.013mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	0.32% 1.33mg	5.22% 22mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	33.8% 0.78mg	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	134% 935mg	10.4% 72.7mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	6.3% 215mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	5.25% 2.9μg	55μg per day for Men 19-50 years
Sodium	124% 1857mg	12.3% 185mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.08mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.093% 3.45g	0.66% 24.2g	3700g per day for Men 19-50 years

Puddings, Vanilla, Dry Mix, Instant VS Frostings, Coconut-nut, Ready-to-eat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, vanilla, dry mix, instant or Frostings, coconut-nut, ready-to-eat?

Lets compare vitamin content per 500 calories of Puddings, vanilla, dry mix, instant vs Frostings, coconut-nut, ready-to-eat:

• Both Puddings, vanilla, dry mix, instant and Frostings, coconut-nut, ready-to-eat have similar amounts of vitamins per 500 kcal
• Both Puddings, vanilla, dry mix, instant as well as Frostings, coconut-nut, ready-to-eat 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, vanilla, dry mix, instant vs Frostings, coconut-nut, ready-to-eat:

• 500 calories of Puddings, vanilla, dry mix, instant have 12.9 times more Phosphorus and 10 times more Sodium than Frostings, coconut-nut, ready-to-eat.
• While 500 kcal of Frostings, coconut-nut, ready-to-eat contain more Manganese than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant and Frostings, coconut-nut, ready-to-eat contain similar levels of Copper per 500 calories.
• 500 calories of Puddings, vanilla, dry mix, instant lack sufficient amounts of Manganese
• Both Puddings, vanilla, dry mix, instant as well as Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium, Iron, Magnesium, Potassium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, vanilla, dry mix, instant have 2 times more Carbohydrate and 2.7 times more Sugars than Frostings, coconut-nut, ready-to-eat.
• While 500 kcal of Frostings, coconut-nut, ready-to-eat contain 34.8 times more Fat, 17.4 times more Saturated Fat and 297.5 times more Omega 6 than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, vanilla, dry mix, instant provide inadequate amounts of Omega 6
• Both Puddings, vanilla, dry mix, instant as well as Frostings, coconut-nut, ready-to-eat provide inadequate amounts of Omega 3, Fiber and Protein in 500 calories.