Comparing Nutrients in 5 ounces Oat Milk VS Puddings, chocolate flavor, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Oat Milk	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	2.6% 76kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	7% 2.24g	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	2.5% 0.43g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.7g	81% 105g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	1.37% 0.99g	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	5.6% 2.13g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	9.7% 87.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	4.83% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	2.94% 0.038mg	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	1.7% 6.8μg	0% 0μg	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	9.73% 58.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	17.5% 175mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	135% 1.2mg	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	12.4% 0.99mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	54.7% 1.26mg	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	12.5% 87.5mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.4mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	314% 4715mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.26% 9.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Milk VS Puddings, chocolate flavor, low calorie, regular, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Milk versus 5 oz of Puddings, chocolate flavor, low calorie, regular, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oat Milk vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 5 ounces of Oat Milk have more Vitamin A, 4 times more Vitamin B1, 1.9 times more Vitamin B2 and more Vitamin D than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 5 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 2.7 times more Vitamin B3 and more Vitamin B6 than Oat Milk.
• 5 ounces of Oat Milk have insufficient amounts of Vitamin B3 and Vitamin B6
• 5 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin A and Vitamin D
• Both Oat Milk as well as Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oat Milk vs Puddings, chocolate flavor, low calorie, regular, dry mix:

• 5 ounces of Oat Milk have 2.5 times more Calcium and 12.8 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 5 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 8.5 times more Copper, 5.5 times more Iron, 5.3 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 11.5 times more Potassium, 73.9 times more Sodium and 3 times more Zinc than Oat Milk.
• Both Oat Milk and Puddings, chocolate flavor, low calorie, regular, dry mix contain similar levels of Selenium per five ounces.
• 5 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Puddings, chocolate flavor, low calorie, regular, dry mix contain 6.8 times more Energy, 3.3 times more Fat, 7.9 times more Saturated Fat, 7.7 times more Carbohydrate, 6.7 times more Fiber and 5.3 times more Protein than Oat Milk.
• 5 ounces of Oat Milk provide inadequate amounts of Energy
• Both Oat Milk as well as Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.