Comparing Nutrients in 7 ounces Flan, caramel custard, dry mix VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Flan, caramel custard, dry mix	0%	0%	100%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	24% 691kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	NA	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	47% 61.2g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	0% 0g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	7.94% 31.8μg	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	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flan, caramel custard, dry mix	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	15.7% 0.14mg	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	2% 0.16mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	0.6% 0.014mg	11.2% 0.26mg	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	0.28% 2mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	57% 857mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Flan, caramel custard, dry mix vs Desserts, apple crisp, prepared-from-recipe:

• Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Flan, caramel custard, dry mix vs Desserts, apple crisp, prepared-from-recipe:

• Flan, caramel custard, dry mix has 2 times more Potassium, 6.1 times more Selenium and 1.2 times more Sodium than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 1.5 times more Calcium, 4.7 times more Copper, 10.3 times more Iron, more Magnesium, 18.6 times more Manganese, 28 times more Phosphorus, 4.5 times more Zinc and 8.1 times more Water than Flan, caramel custard, dry mix.

Comparison of macro-nutrients per 7 ounces:

• Flan, caramel custard, dry mix has 2.2 times more Energy and 3 times more Carbohydrate than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.