Comparing Nutrients in 100 grams Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	12% 350kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	44% 42.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	35.3% 46g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	33% 24g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	28.7% 11g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.42% 0.005mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.088% 0.014mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	2.92% 0.038mg	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	0.25% 1μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	0.53% 0.08mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	14.3% 143mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	197% 1.77mg	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	4.75% 0.38mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	84.8% 1.95mg	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	338% 2368mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	0.88% 30mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.84g	0.037% 1.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Dark Chocolate 70% per 100 g

Compare the macro and micronutrient content in 100 g of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 100 g of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Dark Chocolate 70%:

• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 6.8 times more Vitamin B1, 3.7 times more Vitamin B2, 75 times more Vitamin B3, 8.9 times more Vitamin B5, 7.6 times more Vitamin B6, 7.4 times more Vitamin E and 4.3 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• 100 grams of Dark Chocolate 70% have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Dark Chocolate 70%:

• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 2 times more Calcium, 7.7 times more Phosphorus and 187.5 times more Sodium than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 46.6 times more Copper, 31.3 times more Iron, 45.6 times more Magnesium, 47.6 times more Manganese, 23.8 times more Potassium, 8.5 times more Selenium and 33.1 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.4 times more Omega 3 and 1.8 times more Carbohydrate than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 1.7 times more Energy, 47.3 times more Fat, 247.5 times more Saturated Fat, 3.2 times more Omega 6, 26.7 times more Sugars, 13.6 times more Fiber and 9.6 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein