Comparing Nutrients in 5 ounces Puddings, chocolate, dry mix, instant VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	18.5% 536kcal	10.8% 312kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	19% 18.6g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.45g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	63.6% 82.6g	130g per day for Men 19-50 years
Sugars	133% 96g	3.44% 2.5g	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	13.4% 5.1g	111% 42.2g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.035mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	13% 0.17mg	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	1.06% 4.25μg	11.3% 45.4μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	1.7% 17mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	568% 5.1mg	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	23% 1.83mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	230% 5.3mg	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	14.6% 102mg	147% 1032mg	700mg per day for Men 19-50 years
Potassium	9.84% 335mg	105% 3556mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, dry mix, instant VS Cocoa, dry powder, unsweetened, processed with alkali per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, chocolate, dry mix, instant versus 5 oz of Cocoa, dry powder, unsweetened, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puddings, chocolate, dry mix, instant vs Cocoa, dry powder, unsweetened, processed with alkali:

• 5 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 11 times more Vitamin B1, 8.4 times more Vitamin B2, 10.3 times more Vitamin B3, 10.2 times more Vitamin B5, 9.8 times more Vitamin B6, 10.7 times more Vitamin B9 and 1.6 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• 5 ounces of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Puddings, chocolate, dry mix, instant as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Puddings, chocolate, dry mix, instant vs Cocoa, dry powder, unsweetened, processed with alkali:

• 5 ounces of Puddings, chocolate, dry mix, instant have 93.2 times more Sodium than Cocoa, dry powder, unsweetened, processed with alkali.
• While 5 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 9.3 times more Calcium, 10.2 times more Copper, 12 times more Iron, 10.6 times more Magnesium, 10.2 times more Manganese, 10.1 times more Phosphorus, 10.6 times more Potassium, 5.3 times more Selenium and 10.3 times more Zinc than Puddings, chocolate, dry mix, instant.
• 5 ounces of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, chocolate, dry mix, instant have 1.7 times more Energy, more Omega 3, 1.5 times more Carbohydrate and 38.6 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• While 5 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 6.9 times more Fat, 9.4 times more Saturated Fat, 1.3 times more Omega 6, 8.3 times more Fiber and 7.9 times more Protein than Puddings, chocolate, dry mix, instant.
• 5 ounces of Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6
• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3