Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened, processed with alkali VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	10.8% 312kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.44% 2.5g	33.6% 24.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	111% 42.2g	0% 0g	38g per day for Men 19-50 years
Protein	46% 25.7g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.96% 0.026mg	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	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.47% 0.43mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	15.7% 157mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	14.5% 0.13mg	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	275% 22mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	7.27% 0.17mg	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	147% 1032mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	14.4% 215mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	2.66% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened, processed with alkali VS Puddings, chocolate, ready-to-eat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cocoa, dry powder, unsweetened, processed with alkali versus 5 oz of Puddings, chocolate, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali vs Puddings, chocolate, ready-to-eat:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 4.6 times more Vitamin B1, 6.4 times more Vitamin B2, 19.5 times more Vitamin B3, 6.6 times more Vitamin B6, 10.7 times more Vitamin B9 and 4 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While 5 oz of Puddings, chocolate, ready-to-eat contain more Vitamin B12 and 3.1 times more Vitamin E than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Puddings, chocolate, ready-to-eat provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened, processed with alkali vs Puddings, chocolate, ready-to-eat:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 2.2 times more Calcium, 39.2 times more Copper, 12.2 times more Iron, 26.4 times more Magnesium, 31.7 times more Manganese, 13 times more Phosphorus, 13.6 times more Potassium, more Selenium and 18.7 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 5 oz of Puddings, chocolate, ready-to-eat contain 8 times more Sodium than Cocoa, dry powder, unsweetened, processed with alkali.
• 5 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 1.5 times more Energy, 2.8 times more Fat, 6.1 times more Saturated Fat, 4.1 times more Omega 6, 2.5 times more Carbohydrate, more Fiber and 8.7 times more Protein than Puddings, chocolate, ready-to-eat.
• While 5 oz of Puddings, chocolate, ready-to-eat contain 9.8 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• 5 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 and Fiber
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 in five ounces.