Comparing Nutrients in 5 ounces Desserts, apple crisp, prepared-from-recipe VS Puddings, chocolate, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	7.87% 228kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.86g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	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	33.6% 43.7g	97% 127g	130g per day for Men 19-50 years
Sugars	38.5% 28g	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	5.22% 2g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	5.67% 22.7μg	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	3.46% 3.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	14.5% 1.16mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	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	5.67% 39.7mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	3.25% 111mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	33% 498mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.15% 5.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Desserts, apple crisp, prepared-from-recipe vs Puddings, chocolate, dry mix, regular:

• Desserts, apple crisp, prepared-from-recipe have more Vitamin A, 5.5 times more Vitamin B1, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 38 times more Vitamin E and 13.7 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• Both Desserts, apple crisp, prepared-from-recipe and Puddings, chocolate, dry mix, regular have similar amounts of Vitamin B2 per 5 oz.
• Both Desserts, apple crisp, prepared-from-recipe as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Desserts, apple crisp, prepared-from-recipe vs Puddings, chocolate, dry mix, regular:

• Desserts, apple crisp, prepared-from-recipe have 15.7 times more Water than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 1.5 times more Calcium, 7.3 times more Copper, 2.2 times more Iron, 8.4 times more Magnesium, 4.1 times more Manganese, 3.1 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Sodium and 5 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Puddings, chocolate, dry mix, regular have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Desserts, apple crisp, prepared-from-recipe have 1.6 times more Fat, more Omega 3 and 13.6 times more Omega 6 than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 2.2 times more Energy, 1.8 times more Saturated Fat, 2.9 times more Carbohydrate, 2.2 times more Sugars, 3.2 times more Fiber and 1.5 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.