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

Weight per 500 calories

• Puddings, vanilla, ready-to-eat: 385g
• Puddings, vanilla, dry mix, instant: 133g

Puddings, vanilla, dry mix, instant have 2.9 times more energy per unit of mass than Puddings, vanilla, ready-to-eat, which is high in comparison to other foods. Puddings, vanilla, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.083% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.33g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	1.33% 3.85mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	95% 123g	130g per day for Men 19-50 years
Sugars	90% 65.3g	170% 123g	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	% 58.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0.85% 7.7μg	0.15% 1.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	0.22% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	2.86% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.37% 0.22mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	0.69% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.62% 0.073mg	0.2% 0.003mg	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	1.92% 7.7μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24% 0.58μg	1.1% 0.027μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.85% 0.77mg	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	7.7% 1.15mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.92% 2.3μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	19% 188mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	13.7% 0.12mg	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	4.33% 0.35mg	0.17% 0.013mg	8mg per day for Men 19-50 years
Magnesium	3.66% 15.4mg	0.32% 1.33mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	0% 0mg	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	22.5% 158mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.7% 0.93μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	124% 1857mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	0.72% 0.08mg	11mg per day for Men 19-50 years
Water	7.45% 276g	0.093% 3.45g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat have 27.6 times more Vitamin B1, 7.4 times more Vitamin B2, 17.1 times more Vitamin B5, 27.6 times more Vitamin B6, 21.8 times more Vitamin B12 and 43.5 times more Vitamin E than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, ready-to-eat as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Puddings, vanilla, ready-to-eat have 11.8 times more Calcium, 15.7 times more Potassium, 7.7 times more Zinc and 79.9 times more Water than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 1.8 times more Copper, 5.9 times more Phosphorus and 2.8 times more Sodium than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Iron, Magnesium, Manganese and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, vanilla, ready-to-eat have 18.3 times more Fat, 6.8 times more Saturated Fat and more Protein than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 1.4 times more Carbohydrate and 1.9 times more Sugars than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Puddings, vanilla, dry mix, instant have similar amounts of Energy per 500 kcal.
• Both Puddings, vanilla, ready-to-eat as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Fiber in 500 kcal.