Whole milk vs Reconstituted nonfat dry milk
In short
For the same 100 calories you eat 164 g of whole milk or 313 g of reconstituted nonfat dry milk. More in whole milk: saturated fat, total fat and cholesterol (3.1×).
More in reconstituted nonfat dry milk: riboflavin, vitamin A (3.5×), calcium, vitamin B12 and 8 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
164 g · 5.4 g protein · 7.6 g carbs (7.9 g sugars) · 5.2 g fat
313 g · 10 g protein · 14.4 g carbs (14.4 g sugars) · 0.22 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Riboflavin (B2)0.23 mg · 0.43 mg17%33%
- Saturated fatlimit3 g · 0.14 g15%1%
- Vitamin A52.5 µg · 181 µg6%20%
- Calcium202 mg · 356 mg16%27%
- Vitamin B120.89 µg · 1.1 µg37%47%
- Protein5.4 g · 10 g11%20%
- Phosphorus166 mg · 269 mg13%22%
- Selenium3.1 µg · 7.5 µg6%14%
- Vitamin D1.8 µg · 3.1 µg9%16%
- Total fat5.2 g · 0.22 g7%<1%
- Potassium246 mg · 497 mg5%11%
- Cholesterollimit19.7 mg · 6.3 mg7%2%
- Copper0.002 mg · 0.041 mg<1%5%
- Zinc0.69 mg · 1.2 mg6%11%
- Sodiumlimit62.3 mg · 159 mg3%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Carbohydrates7.6 g · 14.4 g3%·5%
- Fiber0 g · 0 g0%·0%
- Iron0 mg · 0.094 mg0%·1%
- Magnesium19.7 mg · 34.4 mg5%·8%
- Vitamin C0 mg · 1.9 mg0%·2%
- Vitamin E0.082 mg · 0 mg1%·0%
- Vitamin K0.49 µg · 0 µg<1%·0%
- Thiamin (B1)0.092 mg · 0.12 mg8%·10%
- Niacin (B3)0.17 mg · 0.26 mg1%·2%
- Vitamin B60.1 mg · 0.1 mg6%·6%
- Folate0 µg · 12.5 µg0%·3%
- Choline29.2 mg · 46.9 mg5%·9%
From USDA FoodData Central: Whole milk (Survey (FNDDS) 2705385), Reconstituted nonfat dry milk (Survey (FNDDS) 2705396). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.