Comparing Nutrients in 100 calories Puddings, tapioca, ready-to-eat, fat free VS Puddings, chocolate, ready-to-eat, fat free

Weight per 100 calories

• Puddings, tapioca, ready-to-eat, fat free: 106g
• Puddings, chocolate, ready-to-eat, fat free: 108g

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

Which food has more nutrients per 100 calories - Puddings, tapioca, ready-to-eat, fat free or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.013% 0.002g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0.37% 1.06mg	0.37% 1.08mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.7g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	21% 15g	23.4% 17g	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% 0g	0.85% 0.32g	38g per day for Men 19-50 years
Protein	2.74% 1.53g	3.7% 2.08g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.15% 0.014mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.14% 0.08mg	6.12% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.67% 0.11mg	0.58% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	1.32% 0.017mg	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	0.53% 2.13μg	0.81% 3.23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.7% 0.33μg	6.72% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.35% 0.32mg	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	0.071% 0.011mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.09% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	2.13% 0.019mg	9.9% 0.089mg	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	1.46% 0.12mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	1.27% 5.3mg	3.84% 16mg	420mg per day for Men 19-50 years
Manganese	0.51% 0.012mg	3.65% 0.084mg	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	10% 70.2mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	2.2% 74.5mg	6.58% 224mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	13.3% 199mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Puddings, tapioca, ready-to-eat, fat free vs Puddings, chocolate, ready-to-eat, fat free:

• Puddings, tapioca, ready-to-eat, fat free have 1.2 times more Vitamin B6 and 2 times more Vitamin B12 than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.4 times more Vitamin B1 and 5 times more Vitamin B5 than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Vitamin B2 per 100 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Puddings, tapioca, ready-to-eat, fat free vs Puddings, chocolate, ready-to-eat, fat free:

• Puddings, tapioca, ready-to-eat, fat free have 1.3 times more Calcium, 1.2 times more Phosphorus and 1.2 times more Sodium than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 4.7 times more Copper, 15.5 times more Iron, 3 times more Magnesium, 7.2 times more Manganese, 3 times more Potassium, more Selenium and 1.8 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Puddings, chocolate, ready-to-eat, fat free contain 1.4 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Fiber in 100 kcal.