Comparing Nutrients in 500 calories Sweeteners, tabletop, fructose, liquid VS Puddings, chocolate flavor, low calorie, instant, dry mix

Weight per 500 calories

• Sweeteners, tabletop, fructose, liquid: 179g
• Puddings, chocolate flavor, low calorie, instant, dry mix: 140g

Puddings, chocolate flavor, low calorie, instant, dry mix have 1.3 times more energy per unit of mass than Sweeteners, tabletop, fructose, liquid, which is high in comparison to other foods. Sweeteners, tabletop, fructose, liquid having high energy density.

Which food has more nutrients per 500 calories - Sweeteners, tabletop, fructose, liquid or Puddings, chocolate flavor, low calorie, instant, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, tabletop, fructose, liquid	0%	0%	100%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Sweeteners, tabletop, fructose, liquid	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.3% 1.4g	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% 0g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	84.5% 110g	130g per day for Men 19-50 years
Sugars	188% 136g	1.36% 0.98g	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	0.47% 0.18g	22.5% 8.57g	38g per day for Men 19-50 years
Protein	0% 0g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, tabletop, fructose, liquid	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.34% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.76% 0.036mg	9.72% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.54% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.32% 0.056mg	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	2.1% 8.43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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% 0mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, tabletop, fructose, liquid	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	0.18% 1.8mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	7.37% 0.066mg	131% 1.18mg	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	2.46% 0.2mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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% 0mg	333% 2331mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	1.63% 0.9μg	9.96% 5.48μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.6mg	266% 3986mg	1500mg per day for Men 19-50 years
Zinc	1.47% 0.16mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweeteners, tabletop, fructose, liquid vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.5 times more Vitamin B2 than Sweeteners, tabletop, fructose, liquid.
• Both Sweeteners, tabletop, fructose, liquid as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sweeteners, tabletop, fructose, liquid vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• Puddings, chocolate flavor, low calorie, instant, dry mix contain 98.7 times more Calcium, 17.7 times more Copper, 22.2 times more Iron, more Magnesium, more Phosphorus, more Potassium, 6.1 times more Selenium, 1112.1 times more Sodium and 3.6 times more Zinc than Sweeteners, tabletop, fructose, liquid.

Comparison of macro-nutrients per 500 calories:

• Sweeteners, tabletop, fructose, liquid have 1.2 times more Carbohydrate and 138.5 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 47.8 times more Fiber and more Protein than Sweeteners, tabletop, fructose, liquid.
• Both Sweeteners, tabletop, fructose, liquid and Puddings, chocolate flavor, low calorie, instant, dry mix have similar amounts of Energy per 500 kcal.
• Both Sweeteners, tabletop, fructose, liquid as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.