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

Weight per 100 calories

• Puddings, chocolate, dry mix, instant: 26.5g
• Puddings, rice, dry mix: 26.6g

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, rice, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Puddings, rice, dry mix	3%	0%	97%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Puddings, rice, dry mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.027% 0.027g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	24.8% 18g	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	2.5% 0.95g	0.49% 0.19g	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, rice, dry mix	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	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.015mg	0.25% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.062mg	3.35% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.13% 0.007mg	0.57% 0.029mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.24% 0.003mg	0.27% 0.003mg	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	0.066% 0.27μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.12% 0.019mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Puddings, rice, dry mix	Recommended Dietary Allowance
Calcium	0.32% 3.17mg	0.37% 3.72mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	1.83% 0.016mg	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	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	0.51% 2.13mg	420mg per day for Men 19-50 years
Manganese	4.22% 0.097mg	3.47% 0.08mg	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	1.5% 10.4mg	700mg per day for Men 19-50 years
Potassium	1.84% 62.4mg	0.039% 1.33mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	0.24% 0.13μg	55μg per day for Men 19-50 years
Sodium	31.2% 469mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	0.75% 0.082mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.035% 1.28g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, dry mix, instant have 4.6 times more Vitamin B2 than Puddings, rice, dry mix.
• While Puddings, rice, dry mix contain 24.9 times more Vitamin B1 and 8.6 times more Vitamin B3 than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Puddings, rice, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 100 kcal.

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

• Puddings, chocolate, dry mix, instant have 5.7 times more Copper, 5.6 times more Magnesium, 1.2 times more Manganese, 1.8 times more Phosphorus, 47 times more Potassium, 5 times more Selenium, 4.8 times more Sodium and 2 times more Zinc than Puddings, rice, dry mix.
• While Puddings, rice, dry mix contain 1.4 times more Iron than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Puddings, rice, dry mix have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Puddings, chocolate, dry mix, instant have 5.1 times more Fiber than Puddings, rice, dry mix.
• Both Puddings, chocolate, dry mix, instant and Puddings, rice, dry mix have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Puddings, chocolate, dry mix, instant as well as Puddings, rice, dry mix have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.