Comparing Nutrients in 7 ounces Puddings, all flavors except chocolate, low calorie, regular, dry mix VS Pie fillings, blueberry, canned

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, regular, dry mix	2%	0%	98%
Pie fillings, blueberry, canned	1%	1%	98%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Pie fillings, blueberry, canned	Recommended Dietary Allowance
Energy	24% 697kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0% 0g	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	0.58% 0.099g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	67.7% 88g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	103% 75g	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	4.7% 1.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Pie fillings, blueberry, canned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.43% 0.058mg	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	0.5% 2μg	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	1.54% 1.4mg	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	0.66% 0.099mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Pie fillings, blueberry, canned	Recommended Dietary Allowance
Calcium	9.72% 97mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	1.24% 0.099mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	18.6% 0.43mg	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	3.4% 24mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	234% 3503mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, regular, dry mix VS Pie fillings, blueberry, canned per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, all flavors except chocolate, low calorie, regular, dry mix versus 7 oz of Pie fillings, blueberry, canned 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, regular, dry mix vs Pie fillings, blueberry, canned:

• 7 oz of Pie fillings, blueberry, canned contain more Vitamin B2, more Vitamin B6 and 3.5 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin K
• Both Puddings, all flavors except chocolate, low calorie, regular, dry mix as well as Pie fillings, blueberry, canned have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Puddings, all flavors except chocolate, low calorie, regular, dry mix vs Pie fillings, blueberry, canned:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, regular, dry mix have 1.8 times more Calcium, 1.7 times more Magnesium and 147.1 times more Sodium than Pie fillings, blueberry, canned.
• While 7 oz of Pie fillings, blueberry, canned contain 2.8 times more Copper, 16 times more Iron and 6.4 times more Potassium than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, regular, dry mix lack sufficient amounts of Iron and Potassium
• Both Puddings, all flavors except chocolate, low calorie, regular, dry mix as well as Pie fillings, blueberry, canned lack sufficient amounts of Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, regular, dry mix have 1.9 times more Energy, 1.9 times more Carbohydrate and 3.9 times more Protein than Pie fillings, blueberry, canned.
• While 7 oz of Pie fillings, blueberry, canned contain 13 times more Sugars and 2.9 times more Fiber than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• 7 ounces of Pie fillings, blueberry, canned provide inadequate amounts of Protein
• Both Puddings, all flavors except chocolate, low calorie, regular, dry mix as well as Pie fillings, blueberry, canned provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.