Comparing Nutrients in 7 ounces Snacks, corn cakes, very low sodium VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	26.5% 768kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	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	NA	0% 0g	38g per day for Men 19-50 years
Protein	28.7% 16g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	0.24% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	0.15% 0.002mg	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	9.43% 37.7μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	NA	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

	Snacks, corn cakes, very low sodium	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	4.63% 0.042mg	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	34.7% 2.78mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	0.86% 0.02mg	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	44.5% 312mg	228% 1596mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	0.88% 29.8mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	198% 2975mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn cakes, very low sodium VS Puddings, banana, dry mix, instant, with added oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, corn cakes, very low sodium versus 7 oz of Puddings, banana, dry mix, instant, with added oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, corn cakes, very low sodium vs Puddings, banana, dry mix, instant, with added oil:

• 7 ounces of Snacks, corn cakes, very low sodium have 250 times more Vitamin B1, 16.7 times more Vitamin B2, 2575 times more Vitamin B3, 138.3 times more Vitamin B5, 140 times more Vitamin B6 and more Vitamin B9 than Puddings, banana, dry mix, instant, with added oil.
• 7 ounces of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, corn cakes, very low sodium as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, corn cakes, very low sodium vs Puddings, banana, dry mix, instant, with added oil:

• 7 ounces of Snacks, corn cakes, very low sodium have 20 times more Copper, 11.7 times more Iron, 57 times more Magnesium, 181.5 times more Manganese, 10.5 times more Potassium, 12.4 times more Selenium and 50 times more Zinc than Puddings, banana, dry mix, instant, with added oil.
• While 7 oz of Puddings, banana, dry mix, instant, with added oil contain 5.1 times more Phosphorus and 53.5 times more Sodium than Snacks, corn cakes, very low sodium.
• 7 ounces of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Iron, Magnesium, Manganese, Potassium, Selenium and Zinc
• Both Snacks, corn cakes, very low sodium as well as Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, corn cakes, very low sodium have more Protein than Puddings, banana, dry mix, instant, with added oil.
• While 7 oz of Puddings, banana, dry mix, instant, with added oil contain 1.8 times more Fat, 1.9 times more Saturated Fat, 4 times more Omega 3 and 2.2 times more Omega 6 than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Puddings, banana, dry mix, instant, with added oil offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3
• 7 ounces of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Protein