Comparing Nutrients in 7 ounces Cocoa, dry powder, unsweetened VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	15.6% 452kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	7.83% 2.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	35% 45.7g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	47% 34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 30.8g	g per day for Men 19-50 years
Fiber	193% 73.4g	0% 0g	38g per day for Men 19-50 years
Protein	69.5% 39g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.8% 0.48mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	2.75% 0.036mg	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	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.66% 0.6mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	25.4% 254mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	835% 7.5mg	20.3% 0.18mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	331% 7.6mg	10% 0.23mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Puddings, chocolate, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cocoa, dry powder, unsweetened versus 7 oz of Puddings, chocolate, ready-to-eat 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, ready-to-eat:

• 7 ounces of Cocoa, dry powder, unsweetened have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 17.8 times more Vitamin B3, 6.6 times more Vitamin B6, 10.7 times more Vitamin B9 and 4.2 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain more Vitamin B12 and 3.1 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Puddings, chocolate, ready-to-eat provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cocoa, dry powder, unsweetened vs Puddings, chocolate, ready-to-eat:

• 7 ounces of Cocoa, dry powder, unsweetened have 2.5 times more Calcium, 41.2 times more Copper, 10.9 times more Iron, 27.7 times more Magnesium, 32.5 times more Manganese, 13.1 times more Phosphorus, 8.3 times more Potassium, more Selenium and 20 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain 7.2 times more Sodium than Cocoa, dry powder, unsweetened.
• 7 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cocoa, dry powder, unsweetened have 1.6 times more Energy, 3 times more Fat, 6.4 times more Saturated Fat, 4.3 times more Omega 6, 2.5 times more Carbohydrate, more Fiber and 9.4 times more Protein than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain 9.8 times more Sugars than Cocoa, dry powder, unsweetened.
• 7 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 and Fiber
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 in seven ounces.