Comparing Nutrients in 5 ounces Puddings, rice, dry mix VS Puddings, chocolate, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Puddings, rice, dry mix	3%	0%	97%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	Puddings, rice, dry mix	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	18.4% 533kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	NA	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	97% 127g	130g per day for Men 19-50 years
Sugars	NA	84% 60.8g	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	2.6% 0.99g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.83% 3.83g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, rice, dry mix	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	1.74% 0.023mg	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	0.35% 1.4μg	1.4% 5.67μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, rice, dry mix	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	2% 20mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	81.6% 0.73mg	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	31.7% 2.54mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	33% 0.76mg	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	7.9% 55.3mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.15% 5.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, rice, dry mix vs Puddings, chocolate, dry mix, regular:

• Puddings, rice, dry mix have 16.5 times more Vitamin B1, 6.1 times more Vitamin B3 and 3.1 times more Vitamin B5 than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 5.9 times more Vitamin B2 and 4 times more Vitamin B9 than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix and Puddings, chocolate, dry mix, regular have similar amounts of Vitamin B6 per 5 oz.
• Both Puddings, rice, dry mix as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Puddings, rice, dry mix vs Puddings, chocolate, dry mix, regular:

• Puddings, chocolate, dry mix, regular contain 3.8 times more Calcium, 8.4 times more Copper, 8.4 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 41.8 times more Potassium, 6.6 times more Selenium, 1.3 times more Sodium and 2.9 times more Zinc than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix and Puddings, chocolate, dry mix, regular have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puddings, chocolate, dry mix, regular contain 21 times more Fat and 6.4 times more Fiber than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix and Puddings, chocolate, dry mix, regular have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Puddings, rice, dry mix as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.