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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Frostings, vanilla, creamy, dry mix	0%	10%	90%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Frostings, vanilla, creamy, dry mix	Recommended Dietary Allowance
Energy	4.55% 132kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	7.16% 6.95g	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	102% 133g	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	0.37% 0.14g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Frostings, vanilla, 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% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	0.009% 0.001mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	0.11% 0.001mg	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	0% 0μg	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, vanilla, creamy, dry mix	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	5.5% 0.05mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	0.74% 0.017mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	2.92% 108g	0.027% 0.99g	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, vanilla, creamy, dry mix:

• Puddings, chocolate, ready-to-eat, fat free have more Vitamin B1, 37 times more Vitamin B2, 21.1 times more Vitamin B5, 16 times more Vitamin B6 and more Vitamin B12 than Frostings, vanilla, creamy, dry mix.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Frostings, vanilla, 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, vanilla, creamy, dry mix:

• Puddings, chocolate, ready-to-eat, fat free have 13 times more Calcium, 2.4 times more Copper, more Iron, 7.5 times more Magnesium, 6.5 times more Manganese, 13.5 times more Phosphorus, 29.7 times more Potassium, 2 times more Selenium, 11.8 times more Sodium, 30 times more Zinc and 108.9 times more Water than Frostings, vanilla, creamy, dry mix.

Comparison of macro-nutrients per 5 ounces:

• Puddings, chocolate, ready-to-eat, fat free have 6.4 times more Protein than Frostings, vanilla, creamy, dry mix.
• While Frostings, vanilla, creamy, dry mix contain 4.4 times more Energy, 16.3 times more Fat and 4.5 times more Carbohydrate than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Frostings, vanilla, creamy, dry mix have insufficient amounts of Cholesterol, Glucose, Sucrose and Fiber in 5 oz.