Comparing Nutrients in 7 ounces Flan, caramel custard, dry mix VS Puddings, vanilla, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Flan, caramel custard, dry mix	0%	0%	100%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Flan, caramel custard, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	24% 691kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	NA	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	34.5% 45g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	% 30g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	2.9% 0.038mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flan, caramel custard, dry mix	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	3.97% 0.036mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	0.6% 0.014mg	0.95% 0.022mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	57% 857mg	22.8% 341mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Flan, caramel custard, dry mix VS Puddings, vanilla, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Flan, caramel custard, dry mix versus 7 oz of Puddings, vanilla, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Flan, caramel custard, dry mix vs Puddings, vanilla, ready-to-eat:

• 7 oz of Puddings, vanilla, ready-to-eat contain more Vitamin B2, more Vitamin B5 and more Vitamin B12 than Flan, caramel custard, dry mix.
• 7 ounces of Flan, caramel custard, dry mix have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B12
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Flan, caramel custard, dry mix vs Puddings, vanilla, ready-to-eat:

• 7 ounces of Flan, caramel custard, dry mix have 2.4 times more Potassium, more Selenium and 2.5 times more Sodium than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain 2 times more Calcium and 41 times more Phosphorus than Flan, caramel custard, dry mix.
• 7 ounces of Flan, caramel custard, dry mix lack sufficient amounts of Phosphorus
• 7 ounces of Puddings, vanilla, ready-to-eat lack sufficient amounts of Potassium and Selenium
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flan, caramel custard, dry mix have 2.7 times more Energy and 4.1 times more Carbohydrate than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain more Fat and more Protein than Flan, caramel custard, dry mix.
• 7 ounces of Flan, caramel custard, dry mix provide inadequate amounts of Protein
• Both Flan, caramel custard, dry mix as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber in seven ounces.