Comparing Nutrients in 14 ounces Almonds VS Puddings, vanilla, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puddings, vanilla, dry mix, regular, with added oil	0%	3%	97%

Macro Nutrients

	Almonds	Puddings, vanilla, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	79.2% 2298kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	11.7% 2g	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	282% 367g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	0% 0g	38g per day for Men 19-50 years
Protein	150% 84g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puddings, vanilla, dry mix, regular, with added oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puddings, vanilla, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	107% 1068mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	8.8% 0.079mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	2.24% 0.052mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	200% 2993mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Puddings, vanilla, dry mix, regular, with added oil:

• Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, 117.8 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Puddings, vanilla, dry mix, regular, with added oil.
• Both Almonds as well as Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Puddings, vanilla, dry mix, regular, with added oil:

• Almonds have 17.9 times more Calcium, 51.6 times more Copper, 74.2 times more Iron, 54 times more Magnesium, 167.6 times more Manganese, 160.3 times more Phosphorus, 36.7 times more Potassium, 4.6 times more Selenium and 34.7 times more Zinc than Puddings, vanilla, dry mix, regular, with added oil.
• While Puddings, vanilla, dry mix, regular, with added oil contain 754 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Energy, 45.4 times more Fat, 19 times more Saturated Fat, 24.6 times more Omega 6, more Fiber and 70.5 times more Protein than Puddings, vanilla, dry mix, regular, with added oil.
• While Puddings, vanilla, dry mix, regular, with added oil contain 10 times more Omega 3 and 4.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.