Comparing Nutrients in 100 grams Puddings, chocolate, dry mix, instant VS 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	13% 378kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	94% 68g	59% 43g	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	9.47% 3.6g	12% 4.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	4.64% 2.6g	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	0.83% 0.01mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.5% 0.025mg	0.7% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	1.23% 0.016mg	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	0.75% 3μg	1% 4μg	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	0.47% 0.07mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	0.25% 0.3μg	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	1.2% 12mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	57.6% 0.52mg	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	16% 1.3mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	23.3% 0.54mg	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	10.3% 72mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	118% 1771mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.11% 4g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, dry mix, instant have 5 times more Vitamin K than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 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 B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 g.

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

• Puddings, chocolate, dry mix, instant have 3.7 times more Sodium than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 4.4 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.3 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 Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Puddings, chocolate, dry mix, instant have more Omega 3, 4 times more Omega 6 and 1.6 times more Sugars than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 1.5 times more Saturated Fat than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Puddings, chocolate, dry mix, regular have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Puddings, chocolate, dry mix, instant as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.