Comparing Nutrients in 14 ounces Almonds VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Almonds	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	79.2% 2298kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	141% 45g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	250% 325g	130g per day for Men 19-50 years
Sugars	24% 17.3g	441% 320g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	150% 84g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puddings, coconut cream, 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	68% 0.81mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	2.53% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	2% 7.94μg	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	1.32% 1.2mg	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	678% 102mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	107% 1068mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	63% 0.57mg	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	184% 14.7mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	79.7% 1.83mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	180% 2707mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Puddings, coconut cream, dry mix, regular:

• Almonds have 20.5 times more Vitamin B1, 39.2 times more Vitamin B2, 35.5 times more Vitamin B3, 3.5 times more Vitamin B5, 2.7 times more Vitamin B6, 22 times more Vitamin B9 and 366.1 times more Vitamin E than Puddings, coconut cream, dry mix, regular.
• Both Almonds as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Puddings, coconut cream, dry mix, regular:

• Almonds have 33.6 times more Calcium, 7.2 times more Copper, 6.5 times more Iron, 18 times more Magnesium, 4.7 times more Manganese, 13.7 times more Phosphorus, 5.5 times more Potassium and 8.9 times more Zinc than Puddings, coconut cream, dry mix, regular.
• While Puddings, coconut cream, dry mix, regular contain 682 times more Sodium than Almonds.
• Both Almonds and Puddings, coconut cream, dry mix, regular have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.3 times more Energy, 4.4 times more Fat, more Omega 6, 7.8 times more Fiber and 21.2 times more Protein than Puddings, coconut cream, dry mix, regular.
• While Puddings, coconut cream, dry mix, regular contain 3 times more Saturated Fat, 3.8 times more Carbohydrate and 18.5 times more Sugars than Almonds.
• Both Almonds as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.