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

Weight per 100 calories

• Cocoa, dry powder, unsweetened: 44g
• Puddings, chocolate, ready-to-eat: 70.4g

Cocoa, dry powder, unsweetened has 1.6 times more energy per 100g than Puddings, chocolate, ready-to-eat. It has above average energy density when compared to other foods. Puddings, chocolate, ready-to-eat having average energy density.

Discover which food has more nutrients per 100 calories - Cocoa, dry powder, unsweetened or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.34% 3.24g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.088% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.24% 0.7mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	16.7% 12g	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	% 11g	g per day for Men 19-50 years
Fiber	42.7% 16.2g	0% 0g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	2.63% 1.47g	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	1.1% 9.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.85% 0.034mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.13% 0.11mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	0.54% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.23% 0.11mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	0.98% 0.013mg	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	3.5% 14μg	0.53% 2.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.64% 0.063μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.23% 0.21mg	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	0.29% 0.044mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.91% 1.1μg	0.35% 0.42μg	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	5.6% 56mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	7.2% 0.065mg	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	76% 6.08mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	3.6% 0.083mg	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	46% 322mg	5.63% 39.4mg	700mg per day for Men 19-50 years
Potassium	19.7% 668mg	3.8% 130mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.2mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	2.18% 0.24mg	11mg per day for Men 19-50 years
Water	0.036% 1.3g	1.32% 49g	3700g per day for Men 19-50 years

Cocoa, Dry Powder, Unsweetened VS Puddings, Chocolate, Ready-to-eat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cocoa, dry powder, unsweetened or Puddings, chocolate, ready-to-eat?

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

• 100 calories of Cocoa, dry powder, unsweetened have 2 times more Vitamin B1, 2.1 times more Vitamin B2, 11.1 times more Vitamin B3, 4.1 times more Vitamin B6 and 6.6 times more Vitamin B9 than Puddings, chocolate, ready-to-eat.
• While 100 kcal of Puddings, chocolate, ready-to-eat contain 1.5 times more Vitamin B5 and more Vitamin B12 than Cocoa, dry powder, unsweetened.
• 100 calories of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin B12
• 100 calories of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Cocoa, dry powder, unsweetened have 1.6 times more Calcium, 25.6 times more Copper, 6.8 times more Iron, 17.3 times more Magnesium, 20.3 times more Manganese, 8.2 times more Phosphorus, 5.2 times more Potassium, more Selenium and 12.5 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 100 kcal of Puddings, chocolate, ready-to-eat contain 11.6 times more Sodium than Cocoa, dry powder, unsweetened.
• 100 calories of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cocoa, dry powder, unsweetened have 1.9 times more Fat, 4 times more Saturated Fat, 1.6 times more Carbohydrate, more Fiber and 5.8 times more Protein than Puddings, chocolate, ready-to-eat.
• While 100 kcal of Puddings, chocolate, ready-to-eat contain 15.8 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Puddings, chocolate, ready-to-eat offer comparable quantities of Energy per 100 calories.
• 100 calories of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• Both Cocoa, dry powder, unsweetened as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.