Comparing Nutrients in 7 ounces Breakfast bar, corn flake crust with fruit VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	25.7% 746kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.92% 1.7g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	119% 155g	130g per day for Men 19-50 years
Sugars	96% 69.7g	1.9% 1.4g	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	11% 4.17g	32% 12g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	134% 1207μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	6.1% 0.079mg	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	53.6% 214μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	185% 1.66mg	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	121% 9.64mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	NA	60.7% 1.4mg	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	29% 204mg	471% 3294mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	74.7% 2538mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	375% 5632mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.78% 28.8g	0.23% 8.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS Puddings, chocolate flavor, low calorie, instant, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Breakfast bar, corn flake crust with fruit versus 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Breakfast bar, corn flake crust with fruit vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 7 ounces of Breakfast bar, corn flake crust with fruit have more Vitamin A, 50 times more Vitamin B1, 12.2 times more Vitamin B2, 33.8 times more Vitamin B3, 35 times more Vitamin B6, 18 times more Vitamin B9, 38 times more Vitamin E and 34.5 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Breakfast bar, corn flake crust with fruit as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breakfast bar, corn flake crust with fruit vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 7 ounces of Breakfast bar, corn flake crust with fruit have 1.6 times more Iron, 3.8 times more Selenium and 10 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.1 times more Calcium, 8.4 times more Copper, 3.3 times more Magnesium, 16.1 times more Phosphorus, 6.5 times more Potassium and 8.4 times more Sodium than Breakfast bar, corn flake crust with fruit.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breakfast bar, corn flake crust with fruit have 3.1 times more Fat, 1.5 times more Saturated Fat, more Omega 3, 6.5 times more Omega 6 and 50.1 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 2.9 times more Fiber than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Puddings, chocolate flavor, low calorie, instant, dry mix offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3 and Omega 6