Comparing Nutrients in 7 ounces Puddings, chocolate, dry mix, regular VS Puddings, vanilla, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, regular	3%	5%	92%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Puddings, chocolate, dry mix, regular	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	24.8% 718kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	6.3% 2g	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	0.92% 0.16g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	34.5% 45g	130g per day for Men 19-50 years
Sugars	117% 85g	46.5% 33.7g	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	% 30g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	0% 0g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, regular	Puddings, vanilla, ready-to-eat	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	2.5% 0.03mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	2.9% 0.038mg	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	2% 7.94μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	0.13% 0.02mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, regular	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	10.5% 105mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	3.97% 0.036mg	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	45% 3.6mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	46.3% 1.07mg	0.95% 0.022mg	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	25% 175mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	22.8% 341mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	3.84% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, chocolate, dry mix, regular vs Puddings, vanilla, ready-to-eat:

• Puddings, chocolate, dry mix, regular have 5.8 times more Vitamin B3 and 2 times more Vitamin B9 than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 1.3 times more Vitamin B1, 4.4 times more Vitamin B5, more Vitamin B12 and 30 times more Vitamin E than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Puddings, vanilla, ready-to-eat have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Puddings, chocolate, dry mix, regular as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Puddings, chocolate, dry mix, regular vs Puddings, vanilla, ready-to-eat:

• Puddings, chocolate, dry mix, regular have 28.8 times more Copper, 20.2 times more Iron, 16.8 times more Magnesium, 48.8 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium, more Selenium, 2.8 times more Sodium and 5.6 times more Zinc than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 17.9 times more Water than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular and Puddings, vanilla, ready-to-eat have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, dry mix, regular have 2.8 times more Energy, 1.2 times more Saturated Fat, 4 times more Carbohydrate, 2.5 times more Sugars, more Fiber and 1.8 times more Protein than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 1.8 times more Fat than Puddings, chocolate, dry mix, regular.
• Both Puddings, chocolate, dry mix, regular as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.