Comparing Nutrients in 7 ounces Puddings, chocolate, dry mix, instant VS Puddings, chocolate, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	26% 750kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 174g	136% 177g	130g per day for Men 19-50 years
Sugars	186% 135g	117% 85g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.99% 0.05mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	2.44% 0.032mg	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	2% 7.94μg	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	0% 0mg	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	0.93% 0.14mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	2.4% 24mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	114% 1.03mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	46.3% 1.07mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	234% 3514mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, chocolate, dry mix, instant vs Puddings, chocolate, dry mix, regular:

• Puddings, chocolate, dry mix, instant have 5 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Puddings, chocolate, dry mix, instant vs Puddings, chocolate, dry mix, regular:

• Puddings, chocolate, dry mix, instant have 3.7 times more Sodium than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 4.4 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.3 times more Selenium and 1.5 times more Zinc than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Puddings, chocolate, dry mix, regular have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, dry mix, instant have more Omega 3, 4 times more Omega 6 and 1.6 times more Sugars than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 1.5 times more Saturated Fat than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Puddings, chocolate, dry mix, regular have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 7 oz.
• Both Puddings, chocolate, dry mix, instant as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.