Comparing Nutrients in 5 ounces Puddings, banana, dry mix, instant, with added oil VS Snacks, corn cakes, very low sodium

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%
Snacks, corn cakes, very low sodium	8%	6%	86%

Macro Nutrients

	Puddings, banana, dry mix, instant, with added oil	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Energy	19% 547kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	7.42% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	NA	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	0% 0g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant, with added oil	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.018% 0.003mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.17% 0.009mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	15.3% 0.2mg	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% 0μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant, with added oil	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	66% 0.6mg	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	2.13% 0.17mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	0.62% 0.014mg	112% 2.57mg	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	163% 1140mg	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	142% 2125mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.18% 6.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, banana, dry mix, instant, with added oil VS Snacks, corn cakes, very low sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, banana, dry mix, instant, with added oil versus 5 oz of Snacks, corn cakes, very low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puddings, banana, dry mix, instant, with added oil vs Snacks, corn cakes, very low sodium:

• 5 oz of Snacks, corn cakes, very low sodium contain 250 times more Vitamin B1, 16.7 times more Vitamin B2, 2575 times more Vitamin B3, 138.3 times more Vitamin B5, 140 times more Vitamin B6 and more Vitamin B9 than Puddings, banana, dry mix, instant, with added oil.
• 5 ounces of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Puddings, banana, dry mix, instant, with added oil as well as Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Puddings, banana, dry mix, instant, with added oil vs Snacks, corn cakes, very low sodium:

• 5 ounces of Puddings, banana, dry mix, instant, with added oil have 5.1 times more Phosphorus and 53.5 times more Sodium than Snacks, corn cakes, very low sodium.
• While 5 oz of Snacks, corn cakes, very low sodium contain 20 times more Copper, 11.7 times more Iron, 57 times more Magnesium, 181.5 times more Manganese, 10.5 times more Potassium, 12.4 times more Selenium and 50 times more Zinc than Puddings, banana, dry mix, instant, with added oil.
• 5 ounces of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Iron, Magnesium, Manganese, Potassium, Selenium and Zinc
• Both Puddings, banana, dry mix, instant, with added oil as well as Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, banana, dry mix, instant, with added oil have 1.8 times more Fat, 1.9 times more Saturated Fat, 4 times more Omega 3 and 2.2 times more Omega 6 than Snacks, corn cakes, very low sodium.
• While 5 oz of Snacks, corn cakes, very low sodium contain more Protein than Puddings, banana, dry mix, instant, with added oil.
• Both Puddings, banana, dry mix, instant, with added oil and Snacks, corn cakes, very low sodium offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Protein
• 5 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3