Comparing Nutrients in 7 ounces Puddings, chocolate, ready-to-eat VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	9.7% 282kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	89% 116g	130g per day for Men 19-50 years
Sugars	47% 34g	4.8% 3.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 30.8g	NA	g per day for Men 19-50 years
Fiber	0% 0g	156% 59g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	18% 0.23mg	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	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	4.1% 0.62mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	10% 101mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	795% 7.16mg	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	31.5% 2.52mg	385% 30.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	225% 945mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	322% 7.4mg	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	16% 111mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	146% 4979mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.14% 5.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat VS Cocoa, dry powder, unsweetened, processed with alkali per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, chocolate, ready-to-eat versus 7 oz of Cocoa, dry powder, unsweetened, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, chocolate, ready-to-eat vs Cocoa, dry powder, unsweetened, processed with alkali:

• 7 ounces of Puddings, chocolate, ready-to-eat have more Vitamin B12 and 3.1 times more Vitamin E than Cocoa, dry powder, unsweetened, processed with alkali.
• While 7 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 4.6 times more Vitamin B1, 6.4 times more Vitamin B2, 19.5 times more Vitamin B3, 6.6 times more Vitamin B6, 10.7 times more Vitamin B9 and 4 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin E
• Both Puddings, chocolate, ready-to-eat as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Puddings, chocolate, ready-to-eat vs Cocoa, dry powder, unsweetened, processed with alkali:

• 7 ounces of Puddings, chocolate, ready-to-eat have 8 times more Sodium than Cocoa, dry powder, unsweetened, processed with alkali.
• While 7 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 2.2 times more Calcium, 39.2 times more Copper, 12.2 times more Iron, 26.4 times more Magnesium, 31.7 times more Manganese, 13 times more Phosphorus, 13.6 times more Potassium, more Selenium and 18.7 times more Zinc than Puddings, chocolate, ready-to-eat.
• 7 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, chocolate, ready-to-eat have 9.8 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• While 7 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 1.5 times more Energy, 2.8 times more Fat, 6.1 times more Saturated Fat, 4.1 times more Omega 6, 2.5 times more Carbohydrate, more Fiber and 8.7 times more Protein than Puddings, chocolate, ready-to-eat.
• 7 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 and Fiber
• Both Puddings, chocolate, ready-to-eat as well as Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3 in seven ounces.