Comparing Nutrients in 7 ounces Puddings, chocolate, ready-to-eat, fat free VS Frostings, chocolate, creamy, dry mix

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Frostings, chocolate, creamy, dry mix	1%	11%	88%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Energy	6.36% 185kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	140% 183g	130g per day for Men 19-50 years
Sugars	43% 31.3g	NA	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	1.57% 0.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	1.15% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	12.2% 0.16mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Frostings, chocolate, creamy, dry mix	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	65% 0.58mg	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	42% 3.35mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	28.7% 0.66mg	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	15.3% 107mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	4.1% 151g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, chocolate, ready-to-eat, fat free vs Frostings, chocolate, creamy, dry mix:

• Puddings, chocolate, ready-to-eat, fat free have 3 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B5 and more Vitamin B12 than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 5 times more Vitamin B6 than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Puddings, chocolate, ready-to-eat, fat free vs Frostings, chocolate, creamy, dry mix:

• Puddings, chocolate, ready-to-eat, fat free have 3.5 times more Calcium, 1.4 times more Iron, 2 times more Sodium and 127.1 times more Water than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 3.5 times more Copper, 2.5 times more Magnesium, 4.3 times more Manganese and 2.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Frostings, chocolate, creamy, dry mix have similar amounts of Phosphorus, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, ready-to-eat, fat free have 1.5 times more Protein than Frostings, chocolate, creamy, dry mix.
• While Frostings, chocolate, creamy, dry mix contain 4.2 times more Energy, 17.3 times more Fat, 4.4 times more Carbohydrate and 8 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Frostings, chocolate, creamy, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.