Comparing Nutrients in 7 ounces Cocoa, dry powder, unsweetened VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	15.6% 452kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	134% 174g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	186% 135g	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	193% 73.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	69.5% 39g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.8% 0.48mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	1.83% 0.024mg	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	16% 63.5μg	1.5% 5.95μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	25.4% 254mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	835% 7.5mg	78% 0.7mg	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	344% 27.5mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	331% 7.6mg	31.7% 0.73mg	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	208% 1457mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	234% 3514mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Puddings, chocolate, dry mix, instant per 7 oz

Compare the macro and micronutrient content in 7 oz of Cocoa, dry powder, unsweetened versus 7 oz of Puddings, chocolate, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cocoa, dry powder, unsweetened vs Puddings, chocolate, dry mix, instant:

• 7 ounces of Cocoa, dry powder, unsweetened have 7.8 times more Vitamin B1, 4.4 times more Vitamin B2, 9.3 times more Vitamin B3, 10.2 times more Vitamin B5, 9.8 times more Vitamin B6, 10.7 times more Vitamin B9 and 1.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• 7 ounces of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cocoa, dry powder, unsweetened vs Puddings, chocolate, dry mix, instant:

• 7 ounces of Cocoa, dry powder, unsweetened have 10.7 times more Calcium, 10.7 times more Copper, 10.7 times more Iron, 11.1 times more Magnesium, 10.5 times more Manganese, 10.2 times more Phosphorus, 6.5 times more Potassium, 5.7 times more Selenium and 11 times more Zinc than Puddings, chocolate, dry mix, instant.
• While 7 oz of Puddings, chocolate, dry mix, instant contain 84.3 times more Sodium than Cocoa, dry powder, unsweetened.
• 7 ounces of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cocoa, dry powder, unsweetened have 7.2 times more Fat, 9.8 times more Saturated Fat, 1.4 times more Omega 6, 10.3 times more Fiber and 8.5 times more Protein than Puddings, chocolate, dry mix, instant.
• While 7 oz of Puddings, chocolate, dry mix, instant contain 1.7 times more Energy, more Omega 3, 1.5 times more Carbohydrate and 38.8 times more Sugars than Cocoa, dry powder, unsweetened.
• 7 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3
• 7 ounces of Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6