Comparing Nutrients in 7 ounces Puddings, vanilla, ready-to-eat, fat free VS Puddings, chocolate, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	6.1% 177kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	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% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	32% 41.4g	130g per day for Men 19-50 years
Sugars	41.4% 30g	43% 31.3g	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	0% 0g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	7.16% 4g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.78% 0.39mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17.4% 0.42μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	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% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	2.87% 0.026mg	18.3% 0.16mg	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	8.93% 0.71mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	0.35% 0.008mg	6.73% 0.15mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	25.3% 379mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.13% 153g	4.1% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, vanilla, ready-to-eat, fat free vs Puddings, chocolate, ready-to-eat, fat free:

• Puddings, vanilla, ready-to-eat, fat free have 1.2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B12 and more Vitamin C than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Puddings, vanilla, ready-to-eat, fat free vs Puddings, chocolate, ready-to-eat, fat free:

• Puddings, vanilla, ready-to-eat, fat free have 1.2 times more Sodium than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 6.4 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 19.5 times more Manganese, 1.9 times more Potassium and 1.3 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Calcium, Phosphorus, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Puddings, vanilla, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of macro-nutrients per 7 oz
• Both Puddings, vanilla, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy, Carbohydrate, Sugars and Protein per 7 oz.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Fiber in 7 oz.