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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Frostings, vanilla, creamy, dry mix	0%	10%	90%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Frostings, vanilla, creamy, dry mix	Recommended Dietary Allowance
Energy	4.6% 133kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	7.16% 6.95g	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	102% 133g	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	0.37% 0.14g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, 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	1.54% 0.018mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	0.009% 0.001mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	0.71% 2.83μg	0% 0μg	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, vanilla, creamy, dry mix	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	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	1.95% 0.16mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	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	13.4% 94mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	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

Nutrient Comparison: Puddings, tapioca, ready-to-eat, fat free VS Frostings, vanilla, creamy, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, tapioca, ready-to-eat, fat free versus 5 oz of Frostings, vanilla, creamy, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Puddings, tapioca, ready-to-eat, fat free have 37.5 times more Vitamin B2 and more Vitamin B12 than Frostings, vanilla, creamy, dry mix.
• 5 ounces of Frostings, vanilla, creamy, dry mix have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frostings, vanilla, creamy, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C in five ounces.

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

• 5 ounces of Puddings, tapioca, ready-to-eat, fat free have 17.3 times more Calcium, 16.5 times more Phosphorus, 10 times more Potassium, 14.4 times more Sodium and 108.9 times more Water than Frostings, vanilla, creamy, dry mix.
• While 5 oz of Frostings, vanilla, creamy, dry mix contain 1.9 times more Copper than Puddings, tapioca, ready-to-eat, fat free.
• 5 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper
• 5 ounces of Frostings, vanilla, creamy, dry mix lack sufficient amounts of Calcium, Phosphorus and Potassium
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frostings, vanilla, creamy, dry mix lack sufficient amounts of Iron, Magnesium, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, tapioca, ready-to-eat, fat free have 4.8 times more Protein than Frostings, vanilla, creamy, dry mix.
• While 5 oz of Frostings, vanilla, creamy, dry mix contain 4.4 times more Energy, 14 times more Fat and 4.4 times more Carbohydrate than Puddings, tapioca, ready-to-eat, fat free.
• 5 ounces of Frostings, vanilla, creamy, dry mix provide inadequate amounts of Protein
• Both Puddings, tapioca, ready-to-eat, fat free as well as Frostings, vanilla, creamy, dry mix provide inadequate amounts of Fiber in five ounces.