Comparing Nutrients in 5 ounces Puddings, coconut cream, dry mix, instant VS Pectin, unsweetened, dry mix

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Pectin, unsweetened, dry mix	0%	1%	99%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Energy	20.3% 588kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	99% 128g	130g per day for Men 19-50 years
Sugars	125% 91g	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	15% 5.67g	32% 12g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	Pectin, unsweetened, 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	1.54% 0.018mg	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	0.044% 0.007mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	1.1% 0.014mg	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	0.71% 2.83μg	0.35% 1.4μg	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	0.47% 0.43mg	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	0.76% 0.11mg	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, coconut cream, dry mix, instant	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	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	12.8% 1.02mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	4.3% 0.099mg	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	146% 1022mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	98% 1474mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, coconut cream, dry mix, instant VS Pectin, unsweetened, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, coconut cream, dry mix, instant versus 5 oz of Pectin, unsweetened, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puddings, coconut cream, dry mix, instant vs Pectin, unsweetened, dry mix:

• 5 ounces of Puddings, coconut cream, dry mix, instant have 4.1 times more Vitamin B6 than Pectin, unsweetened, dry mix.
• Both Puddings, coconut cream, dry mix, instant and Pectin, unsweetened, dry mix provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Pectin, unsweetened, dry mix have insufficient amounts of Vitamin B6
• Both Puddings, coconut cream, dry mix, instant as well as Pectin, unsweetened, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Puddings, coconut cream, dry mix, instant vs Pectin, unsweetened, dry mix:

• 5 ounces of Puddings, coconut cream, dry mix, instant have 17 times more Magnesium, 7 times more Manganese, 360.5 times more Phosphorus, 13.7 times more Potassium, more Selenium and 5.2 times more Sodium than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 2.8 times more Copper, 3.8 times more Iron and 1.6 times more Zinc than Puddings, coconut cream, dry mix, instant.
• 5 ounces of Pectin, unsweetened, dry mix lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium
• Both Puddings, coconut cream, dry mix, instant as well as Pectin, unsweetened, dry mix lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, coconut cream, dry mix, instant have 1.3 times more Energy, 33.3 times more Fat and 200 times more Saturated Fat than Pectin, unsweetened, dry mix.
• While 5 oz of Pectin, unsweetened, dry mix contain 2.2 times more Fiber than Puddings, coconut cream, dry mix, instant.
• Both Puddings, coconut cream, dry mix, instant and Pectin, unsweetened, dry mix offer comparable quantities of Carbohydrate per five ounces.
• Both Puddings, coconut cream, dry mix, instant as well as Pectin, unsweetened, dry mix provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.