Comparing Nutrients in 7 ounces Pie fillings, apple, canned VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, apple, canned	0%	1%	99%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Pie fillings, apple, canned	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	6.84% 198kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	62% 20g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	127% 166g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	175% 127g	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	5.22% 2g	21% 7.94g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, apple, canned	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.43% 0.069mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	6.26% 0.081mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	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	0.53% 0.079mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, apple, canned	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	33.3% 0.3mg	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	7.2% 0.58mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.33% 0.054mg	42% 0.97mg	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	2% 14mg	204% 1431mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie fillings, apple, canned VS Puddings, coconut cream, dry mix, instant per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie fillings, apple, canned versus 7 oz of Puddings, coconut cream, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie fillings, apple, canned vs Puddings, coconut cream, dry mix, instant:

• 7 oz of Puddings, coconut cream, dry mix, instant contain 4.8 times more Vitamin B2, 2.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Pie fillings, apple, canned.
• 7 ounces of Pie fillings, apple, canned have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Pie fillings, apple, canned as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pie fillings, apple, canned vs Puddings, coconut cream, dry mix, instant:

• 7 oz of Puddings, coconut cream, dry mix, instant contain 2.7 times more Copper, 2.5 times more Iron, 8.5 times more Magnesium, 18.1 times more Manganese, 103 times more Phosphorus, 2.1 times more Potassium, 13.3 times more Selenium, 22.1 times more Sodium and 7.5 times more Zinc than Pie fillings, apple, canned.
• 7 ounces of Pie fillings, apple, canned lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Pie fillings, apple, canned as well as Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Puddings, coconut cream, dry mix, instant contain 4.2 times more Energy, 100 times more Fat, more Saturated Fat, 3.2 times more Carbohydrate, 4.6 times more Sugars and 4 times more Fiber than Pie fillings, apple, canned.
• Both Pie fillings, apple, canned as well as Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.