Comparing Nutrients in 100 calories Frostings, coconut-nut, ready-to-eat VS Frostings, chocolate, creamy, ready-to-eat

Weight per 100 calories

• Frostings, coconut-nut, ready-to-eat: 23g
• Frostings, chocolate, creamy, ready-to-eat: 25g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Frostings, coconut-nut, ready-to-eat or Frostings, chocolate, creamy, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	4.57% 4.43g	97g per day for Men 19-50 years
Saturated Fat	6.23% 2g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.36% 12g	12.2% 16g	130g per day for Men 19-50 years
Sugars	12.7% 9.24g	20% 14.5g	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	1.5% 0.58g	0.6% 0.23g	38g per day for Men 19-50 years
Protein	0.62% 0.35g	0.49% 0.28g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.67% 0.008mg	0.27% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.34% 0.004mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.31% 0.049mg	0.19% 0.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	0.14% 0.007mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.83% 0.011mg	0.097% 0.001mg	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	0.12% 0.46μg	0.063% 0.25μg	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	0.051% 0.046mg	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	1.68% 0.25mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Frostings, chocolate, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	5.6% 0.05mg	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	1.56% 0.12mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	1.04% 4.4mg	1.26% 5.3mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	2.63% 0.06mg	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	2.08% 14.5mg	2.84% 20mg	700mg per day for Men 19-50 years
Potassium	1.26% 43mg	1.45% 49.4mg	3400mg per day for Men 19-50 years
Selenium	1.05% 0.58μg	0.37% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	3.07% 46mg	1500mg per day for Men 19-50 years
Zinc	0.86% 0.095mg	0.66% 0.073mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.12% 4.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frostings, coconut-nut, ready-to-eat vs Frostings, chocolate, creamy, ready-to-eat:

• Frostings, chocolate, creamy, ready-to-eat contain 1.6 times more Vitamin E than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Frostings, coconut-nut, ready-to-eat vs Frostings, chocolate, creamy, ready-to-eat:

• Frostings, coconut-nut, ready-to-eat have 2.6 times more Manganese and 2.9 times more Selenium than Frostings, chocolate, creamy, ready-to-eat.
• While Frostings, chocolate, creamy, ready-to-eat contain 1.7 times more Copper, 2.9 times more Iron and 1.4 times more Phosphorus than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Frostings, chocolate, creamy, ready-to-eat have similar amounts of Magnesium, Potassium and Sodium per 100 kcal.
• Both Frostings, coconut-nut, ready-to-eat as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Calcium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frostings, coconut-nut, ready-to-eat have 1.3 times more Fat, 1.4 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 2.5 times more Fiber than Frostings, chocolate, creamy, ready-to-eat.
• While Frostings, chocolate, creamy, ready-to-eat contain 1.3 times more Carbohydrate and 1.6 times more Sugars than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Frostings, chocolate, creamy, ready-to-eat have similar amounts of Energy per 100 kcal.
• Both Frostings, coconut-nut, ready-to-eat as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 100 kcal.