Comparing Nutrients in 5 ounces Frostings, coconut-nut, ready-to-eat VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	21% 614kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	38.2% 12.2g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	27.7% 20g	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	9.33% 3.54g	0% 0g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	2.2% 0.028mg	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	0.71% 2.83μg	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.3% 0.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	10.3% 1.55mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	2.83% 0.026mg	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	9.57% 0.77mg	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	0.68% 0.016mg	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	12.8% 89.3mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	2.92% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, coconut-nut, ready-to-eat VS Puddings, tapioca, ready-to-eat, fat free per 5 oz

Compare the macro and micronutrient content in 5 oz of Frostings, coconut-nut, ready-to-eat versus 5 oz of Puddings, tapioca, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frostings, coconut-nut, ready-to-eat vs Puddings, tapioca, ready-to-eat, fat free:

• 5 ounces of Frostings, coconut-nut, ready-to-eat have 2.7 times more Vitamin B1, 5.2 times more Vitamin B5, 2.4 times more Vitamin B6, 109 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While 5 oz of Puddings, tapioca, ready-to-eat, fat free contain 3.9 times more Vitamin B2 and more Vitamin B12 than Frostings, coconut-nut, ready-to-eat.
• 5 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B2 and Vitamin B12
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Frostings, coconut-nut, ready-to-eat as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frostings, coconut-nut, ready-to-eat vs Puddings, tapioca, ready-to-eat, fat free:

• 5 ounces of Frostings, coconut-nut, ready-to-eat have 6.9 times more Copper, 4.9 times more Iron, 3.8 times more Magnesium, 61.2 times more Manganese, 2.7 times more Potassium, more Selenium and 2.4 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 5 oz of Puddings, tapioca, ready-to-eat, fat free contain 4 times more Calcium and 3.6 times more Water than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Puddings, tapioca, ready-to-eat, fat free contain similar levels of Phosphorus and Sodium per five ounces.
• 5 ounces of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frostings, coconut-nut, ready-to-eat have 4.6 times more Energy, 68.6 times more Fat, 70.7 times more Saturated Fat, more Omega 3, 1537.5 times more Omega 6, 2.5 times more Carbohydrate, 2.8 times more Sugars and more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Frostings, coconut-nut, ready-to-eat and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Protein per five ounces.
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber