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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Frostings, chocolate, creamy, dry mix	1%	11%	88%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Energy	4.6% 133kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	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	0.017% 0.003g	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	23.2% 30.2g	100% 130g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	0% 0g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, 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	1.54% 0.018mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	0.71% 2.83μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.3% 0.44μg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	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	1.95% 0.16mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	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	13.4% 94mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	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, tapioca, ready-to-eat, fat free vs Frostings, chocolate, creamy, dry mix:

• Puddings, tapioca, ready-to-eat, fat free have 2.2 times more Vitamin B1, 2.6 times more Vitamin B2 and more Vitamin B12 than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 4 times more Vitamin B6 than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C in 5 oz.

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

• Puddings, tapioca, ready-to-eat, fat free have 4.7 times more Calcium, 2.5 times more Sodium and 127.1 times more Water than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 16.3 times more Copper, 10.8 times more Iron, 7.6 times more Magnesium, 30.3 times more Manganese, 2.6 times more Potassium, more Selenium and 4.8 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frostings, chocolate, creamy, dry mix have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frostings, chocolate, creamy, dry mix contain 4.1 times more Energy, 14.9 times more Fat, 4.3 times more Carbohydrate and more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Frostings, chocolate, creamy, dry mix have similar amounts of Protein per 5 oz.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.