Comparing Nutrients in 5 ounces Puddings, chocolate, ready-to-eat, fat free VS Frostings, chocolate, creamy, dry mix

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Frostings, chocolate, creamy, dry mix	1%	11%	88%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Energy	4.55% 132kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.8% 29.6g	100% 130g	130g per day for Men 19-50 years
Sugars	30.8% 22.3g	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	1.1% 0.43g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	8.72% 0.11mg	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	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.86% 0.21μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	46.3% 0.42mg	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	30% 2.4mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	20.5% 0.47mg	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	11% 76.5mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	2.92% 108g	0.023% 0.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, chocolate, ready-to-eat, fat free vs Frostings, chocolate, creamy, dry mix:

• Puddings, chocolate, ready-to-eat, fat free have 3 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B5 and more Vitamin B12 than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 5 times more Vitamin B6 than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Puddings, chocolate, ready-to-eat, fat free vs Frostings, chocolate, creamy, dry mix:

• Puddings, chocolate, ready-to-eat, fat free have 3.5 times more Calcium, 1.4 times more Iron, 2 times more Sodium and 127.1 times more Water than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 3.5 times more Copper, 2.5 times more Magnesium, 4.3 times more Manganese and 2.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Frostings, chocolate, creamy, dry mix have similar amounts of Phosphorus, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puddings, chocolate, ready-to-eat, fat free have 1.5 times more Protein than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 4.2 times more Energy, 17.3 times more Fat, 4.4 times more Carbohydrate and 8 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.