Comparing Nutrients in 100 calories Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Syrups, table blends, pancake, with 2% maple, with added potassium

Weight per 100 calories

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium: 27.3g
• Syrups, table blends, pancake, with 2% maple, with added potassium: 37.7g

Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 1.4 times more energy per 100g than Syrups, table blends, pancake, with 2% maple, with added potassium. It has high energy density when compared to other foods. Syrups, table blends, pancake, with 2% maple, with added potassium having high energy density.

Which food has more nutrients per 100 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Syrups, table blends, pancake, with 2% maple, with added potassium?

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Syrups, table blends, pancake, with 2% maple, with added potassium	0%	0%	100%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.039% 0.038g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	NA	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	0.072% 0.027g	0% 0g	38g per day for Men 19-50 years
Protein	0.049% 0.027g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.11% 0.001mg	0.16% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.5% 0.007mg	0.49% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.032% 0.005mg	0.047% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	0.06% 0.003mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	0% 0mg	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% 0μg	0% 0μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Syrups, table blends, pancake, with 2% maple, with added potassium	Recommended Dietary Allowance
Calcium	NA	0.19% 1.9mg	1000mg per day for Men 19-50 years
Copper	0.73% 0.007mg	1.9% 0.017mg	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	0.58% 0.046mg	0.33% 0.026mg	8mg per day for Men 19-50 years
Magnesium	0.26% 1.1mg	0.18% 0.75mg	420mg per day for Men 19-50 years
Manganese	0.3% 0.007mg	3.04% 0.07mg	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	0.12% 0.82mg	0.54% 3.77mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.2mg	0.24% 8.3mg	3400mg per day for Men 19-50 years
Selenium	0.35% 0.19μg	0.41% 0.23μg	55μg per day for Men 19-50 years
Sodium	15.5% 232mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	0.05% 0.005mg	0.79% 0.087mg	11mg per day for Men 19-50 years
Water	0.038% 1.42g	0.31% 11.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Syrups, table blends, pancake, with 2% maple, with added potassium:

Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of vitamins per 100 kcal
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Syrups, table blends, pancake, with 2% maple, with added potassium:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 8.5 times more Potassium and 10.1 times more Sodium than Syrups, table blends, pancake, with 2% maple, with added potassium.
• While Syrups, table blends, pancake, with 2% maple, with added potassium contain 2.6 times more Copper and 10.2 times more Manganese than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Iron, Magnesium, Phosphorus, Selenium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of macro-nutrients per 100 kcal
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium and Syrups, table blends, pancake, with 2% maple, with added potassium have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Syrups, table blends, pancake, with 2% maple, with added potassium have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose, Fiber and Protein in 100 kcal.