Comparing Nutrients in 7 ounces Puddings, chocolate, dry mix, instant VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	26% 750kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	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	134% 174g	47% 61.2g	130g per day for Men 19-50 years
Sugars	186% 135g	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	19% 7.14g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	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	1.65% 0.02mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.99% 0.05mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	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	1.5% 5.95μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	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	32% 2.56mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	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	20.4% 143mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	234% 3514mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, chocolate, dry mix, instant vs Desserts, apple crisp, prepared-from-recipe:

• Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, 8.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C, 5.4 times more Vitamin E and 2.7 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Puddings, chocolate, dry mix, instant vs Desserts, apple crisp, prepared-from-recipe:

• Puddings, chocolate, dry mix, instant have 5 times more Copper, 1.6 times more Iron, 5.6 times more Magnesium, 2.8 times more Manganese, 2.6 times more Phosphorus, 3 times more Potassium, 5 times more Sodium and 3.4 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 2.9 times more Calcium, 1.4 times more Selenium and 19.7 times more Water than Puddings, chocolate, dry mix, instant.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, dry mix, instant have 2.3 times more Energy, 1.2 times more Saturated Fat, 2.9 times more Carbohydrate, 3.4 times more Sugars, 2.6 times more Fiber and 1.3 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 1.8 times more Fat, 2 times more Omega 3 and 3.4 times more Omega 6 than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.