Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened VS Puddings, chocolate, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	11% 323kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	5.47% 1.75g	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	3.67% 0.62g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	97% 127g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	84% 60.8g	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	138% 52.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.74% 0.023mg	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	11.3% 45.4μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0.94% 0.14mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	18% 181mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	81.6% 0.73mg	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	246% 19.6mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	33% 0.76mg	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	149% 1040mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Puddings, chocolate, dry mix, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Cocoa, dry powder, unsweetened versus 5 oz of Puddings, chocolate, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, unsweetened vs Puddings, chocolate, dry mix, regular:

• 5 ounces of Cocoa, dry powder, unsweetened have 5.2 times more Vitamin B1, 3.4 times more Vitamin B2, 6.6 times more Vitamin B3, 7.3 times more Vitamin B5, 7.4 times more Vitamin B6, 8 times more Vitamin B9 and 8.3 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• 5 ounces of Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened vs Puddings, chocolate, dry mix, regular:

• 5 ounces of Cocoa, dry powder, unsweetened have 2.4 times more Calcium, 7.3 times more Copper, 7.6 times more Iron, 7.4 times more Magnesium, 7.1 times more Manganese, 8.3 times more Phosphorus, 7.3 times more Potassium, 4.3 times more Selenium and 7.6 times more Zinc than Puddings, chocolate, dry mix, regular.
• While 5 oz of Puddings, chocolate, dry mix, regular contain 22.8 times more Sodium than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened have 6.5 times more Fat, 6.5 times more Saturated Fat, 5.6 times more Omega 6, 8.2 times more Fiber and 7.5 times more Protein than Puddings, chocolate, dry mix, regular.
• While 5 oz of Puddings, chocolate, dry mix, regular contain 1.6 times more Energy, 1.5 times more Carbohydrate and 24.5 times more Sugars than Cocoa, dry powder, unsweetened.
• 5 ounces of Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 6
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 3 in five ounces.