Comparing Nutrients in 5 ounces Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	17% 496kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	109% 34.7g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	50% 65g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	47% 34g	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	% 34g	g per day for Men 19-50 years
Fiber	3% 1.13g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.12% 0.02mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	4.14% 0.054mg	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	0.35% 1.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	20.3% 203mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	279% 2.5mg	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	6.73% 0.54mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	2.53% 0.058mg	120% 2.76mg	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	480% 3357mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	1.25% 42.5mg	30% 1013mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	354% 5316mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Dark Chocolate 70% per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 5 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Dark Chocolate 70%:

• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 6.8 times more Vitamin B1, 3.7 times more Vitamin B2, 75 times more Vitamin B3, 8.9 times more Vitamin B5, 7.6 times more Vitamin B6, 7.4 times more Vitamin E and 4.3 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• 5 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Dark Chocolate 70%:

• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 2 times more Calcium, 7.7 times more Phosphorus and 187.5 times more Sodium than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 46.6 times more Copper, 31.3 times more Iron, 45.6 times more Magnesium, 47.6 times more Manganese, 23.8 times more Potassium, 8.5 times more Selenium and 33.1 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.4 times more Omega 3 and 1.8 times more Carbohydrate than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.7 times more Energy, 47.3 times more Fat, 247.5 times more Saturated Fat, 3.2 times more Omega 6, 26.7 times more Sugars, 13.6 times more Fiber and 9.6 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein