Comparing Nutrients in 7 ounces Puddings, tapioca, dry mix VS Puddings, rice, dry mix

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Puddings, rice, dry mix	3%	0%	97%

Macro Nutrients

	Puddings, tapioca, dry mix	Puddings, rice, dry mix	Recommended Dietary Allowance
Energy	25.3% 732kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	139% 181g	130g per day for Men 19-50 years
Sugars	178% 129g	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	1.04% 0.4g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	Puddings, rice, 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	0.17% 0.002mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	2% 0.026mg	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	0% 0μg	0.5% 2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Puddings, rice, dry mix	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	13.7% 0.12mg	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	2.98% 0.24mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2.85% 0.065mg	26% 0.6mg	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	1.13% 7.94mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.26% 9.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, tapioca, dry mix vs Puddings, rice, dry mix:

• Puddings, rice, dry mix contain 248 times more Vitamin B1, 503.3 times more Vitamin B3, 7.2 times more Vitamin B5 and 13 times more Vitamin B6 than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Puddings, rice, dry mix have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Puddings, tapioca, dry mix vs Puddings, rice, dry mix:

• Puddings, tapioca, dry mix have 1.8 times more Selenium and 1.3 times more Sodium than Puddings, rice, dry mix.
• While Puddings, rice, dry mix contain 3.5 times more Calcium, 2.1 times more Copper, 14.9 times more Iron, 4 times more Magnesium, 9.1 times more Manganese, 9.8 times more Phosphorus and 3.9 times more Zinc than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Puddings, rice, dry mix have insufficient amounts of Potassium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, rice, dry mix contain 3.5 times more Fiber and 27 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix and Puddings, rice, dry mix have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Puddings, tapioca, dry mix as well as Puddings, rice, dry mix have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.