Comparing Nutrients in 7 ounces Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	24% 695kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	87% 84.5g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	152% 48.6g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	14.2% 2.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 168g	70% 91g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	65.7% 47.6g	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	% 47.6g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	57% 21.6g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	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	0.83% 0.01mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.17% 0.028mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	5.8% 0.075mg	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	0.5% 2μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	28.4% 284mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	390% 3.5mg	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	9.43% 0.75mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	168% 3.87mg	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	671% 4699mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	496% 7442mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Dark Chocolate 70% per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 7 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Dark Chocolate 70%:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Dark Chocolate 70%.
• While 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 6.8 times more Vitamin B1, 3.7 times more Vitamin B2, 75 times more Vitamin B3, 8.9 times more Vitamin B5, 7.6 times more Vitamin B6, 7.4 times more Vitamin E and 4.3 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• 7 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Dark Chocolate 70%:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 2 times more Calcium, 7.7 times more Phosphorus and 187.5 times more Sodium than Dark Chocolate 70%.
• While 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 46.6 times more Copper, 31.3 times more Iron, 45.6 times more Magnesium, 47.6 times more Manganese, 23.8 times more Potassium, 8.5 times more Selenium and 33.1 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.4 times more Omega 3 and 1.8 times more Carbohydrate than Dark Chocolate 70%.
• While 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.7 times more Energy, 47.3 times more Fat, 247.5 times more Saturated Fat, 3.2 times more Omega 6, 26.7 times more Sugars, 13.6 times more Fiber and 9.6 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein