Comparing Nutrients in 100 calories Puddings, chocolate, dry mix, instant VS Puddings, chocolate, dry mix, regular

Weight per 100 calories

• Puddings, chocolate, dry mix, instant: 26.5g
• Puddings, chocolate, dry mix, regular: 27.6g

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

Which food has more nutrients per 100 calories - Puddings, chocolate, dry mix, instant or Puddings, chocolate, dry mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	19% 24.7g	130g per day for Men 19-50 years
Sugars	24.8% 18g	16.3% 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	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	2.5% 0.95g	3.27% 1.24g	38g per day for Men 19-50 years
Protein	1.1% 0.61g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.22% 0.003mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.015mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.062mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.13% 0.007mg	0.19% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.24% 0.003mg	0.34% 0.004mg	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	0.2% 0.79μg	0.28% 1.1μg	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% 0mg	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	0.12% 0.019mg	0.018% 0.003mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.069% 0.083μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	0.32% 3.17mg	1.46% 14.6mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	16% 0.14mg	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	4.27% 0.34mg	6.3% 0.5mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	4.22% 0.097mg	6.45% 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	2.72% 19mg	3.47% 24.3mg	700mg per day for Men 19-50 years
Potassium	1.84% 62.4mg	1.7% 57.7mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	1.66% 0.91μg	55μg per day for Men 19-50 years
Sodium	31.2% 469mg	8.82% 132mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.03% 1.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Puddings, chocolate, dry mix, instant vs Puddings, chocolate, dry mix, regular:

• Puddings, chocolate, dry mix, regular contain 1.3 times more Vitamin B2 than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Puddings, chocolate, dry mix, instant vs Puddings, chocolate, dry mix, regular:

• Puddings, chocolate, dry mix, instant have 3.5 times more Sodium than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 4.6 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium and 1.5 times more Zinc than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Puddings, chocolate, dry mix, regular have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Puddings, chocolate, dry mix, instant have 1.5 times more Sugars than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 1.6 times more Saturated Fat and 1.3 times more Fiber than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Puddings, chocolate, dry mix, regular have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Puddings, chocolate, dry mix, instant as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.