Comparing Nutrients in 100 grams Cocoa, dry powder, unsweetened VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	7.86% 228kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	25.2% 8.07g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	17.7% 23g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	23.7% 17g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15.5g	g per day for Men 19-50 years
Fiber	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	35% 19.6g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	0.77% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	1.4% 0.018mg	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	8% 32μg	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.33% 0.3mg	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	0.67% 0.1mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	13% 128mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	10.2% 0.092mg	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	173% 14mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	5.13% 0.12mg	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	105% 734mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.081% 3g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Puddings, chocolate, ready-to-eat per 100 g

Compare the macro and micronutrient content in 100 g of Cocoa, dry powder, unsweetened versus 100 g of Puddings, chocolate, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cocoa, dry powder, unsweetened vs Puddings, chocolate, ready-to-eat:

• 100 grams of Cocoa, dry powder, unsweetened have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 17.8 times more Vitamin B3, 6.6 times more Vitamin B6, 10.7 times more Vitamin B9 and 4.2 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While 100 g of Puddings, chocolate, ready-to-eat contain more Vitamin B12 and 3.1 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Puddings, chocolate, ready-to-eat provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin B12 and Vitamin E
• 100 grams of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cocoa, dry powder, unsweetened vs Puddings, chocolate, ready-to-eat:

• 100 grams of Cocoa, dry powder, unsweetened have 2.5 times more Calcium, 41.2 times more Copper, 10.9 times more Iron, 27.7 times more Magnesium, 32.5 times more Manganese, 13.1 times more Phosphorus, 8.3 times more Potassium, more Selenium and 20 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 100 g of Puddings, chocolate, ready-to-eat contain 7.2 times more Sodium than Cocoa, dry powder, unsweetened.
• 100 grams of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cocoa, dry powder, unsweetened have 1.6 times more Energy, 3 times more Fat, 6.4 times more Saturated Fat, 4.3 times more Omega 6, 2.5 times more Carbohydrate, more Fiber and 9.4 times more Protein than Puddings, chocolate, ready-to-eat.
• While 100 g of Puddings, chocolate, ready-to-eat contain 9.8 times more Sugars than Cocoa, dry powder, unsweetened.
• 100 grams of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 and Fiber
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 in 100 grams.