Comparing Nutrients in 5 ounces Frostings, coconut-nut, ready-to-eat VS Puddings, vanilla, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	21% 614kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	38.2% 12.2g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	101% 132g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	182% 132g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	0.24% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	0.053% 0.009mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	0.22% 0.003mg	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% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	10.3% 1.55mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	14.6% 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	9.57% 0.77mg	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	0% 0mg	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	143% 999mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	132% 1984mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	0.1% 3.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, coconut-nut, ready-to-eat VS Puddings, vanilla, dry mix, instant per 5 oz

Compare the macro and micronutrient content in 5 oz of Frostings, coconut-nut, ready-to-eat versus 5 oz of Puddings, vanilla, dry mix, instant 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, vanilla, dry mix, instant:

• 5 ounces of Frostings, coconut-nut, ready-to-eat have 17.5 times more Vitamin B1, 6 times more Vitamin B5, 23.5 times more Vitamin B6, 54.5 times more Vitamin E and 39 times more Vitamin K than Puddings, vanilla, dry mix, instant.
• While 5 oz of Puddings, vanilla, dry mix, instant contain 1.5 times more Vitamin B2 than Frostings, coconut-nut, ready-to-eat.
• 5 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B2
• 5 ounces of Puddings, vanilla, dry mix, instant 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, vanilla, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frostings, coconut-nut, ready-to-eat vs Puddings, vanilla, dry mix, instant:

• 5 ounces of Frostings, coconut-nut, ready-to-eat have 1.3 times more Copper, 54 times more Iron, 19 times more Magnesium, more Manganese, 15.5 times more Potassium, 3.6 times more Selenium and 6.8 times more Zinc than Puddings, vanilla, dry mix, instant.
• While 5 oz of Puddings, vanilla, dry mix, instant contain 11.2 times more Phosphorus and 8.8 times more Sodium than Frostings, coconut-nut, ready-to-eat.
• 5 ounces of Puddings, vanilla, dry mix, instant lack sufficient amounts of Iron, Magnesium, Manganese, Potassium, Selenium and Zinc
• Both Frostings, coconut-nut, ready-to-eat as well as Puddings, vanilla, dry mix, instant lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frostings, coconut-nut, ready-to-eat have 40 times more Fat, 20 times more Saturated Fat, 135 times more Omega 3, 341.7 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• While 5 oz of Puddings, vanilla, dry mix, instant contain 1.8 times more Carbohydrate and 2.3 times more Sugars than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Puddings, vanilla, dry mix, instant offer comparable quantities of Energy per five ounces.
• 5 ounces of Puddings, vanilla, dry mix, instant provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein