Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Oil Roasted Almonds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	83% 2409kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	272% 353g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	0% 0g	38g per day for Men 19-50 years
Protein	150% 84.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Puddings, banana, dry mix, instant, 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	30.4% 0.37mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	0.31% 0.004mg	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	26.8% 107μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	687% 103mg	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

	Oil Roasted Almonds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	115% 1155mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	9.26% 0.083mg	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	183% 14.6mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	1.73% 0.04mg	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	264% 1850mg	456% 3191mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	397% 5949mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Puddings, banana, dry mix, instant, with added oil per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Puddings, banana, dry mix, instant, with added oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Puddings, banana, dry mix, instant, with added oil:

• 14 ounces of Oil Roasted Almonds have 92 times more Vitamin B1, 260.3 times more Vitamin B2, 1832.5 times more Vitamin B3, 38.2 times more Vitamin B5, 118 times more Vitamin B6 and more Vitamin B9 than Puddings, banana, dry mix, instant, with added oil.
• 14 ounces of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Almonds as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Puddings, banana, dry mix, instant, with added oil:

• 14 ounces of Oil Roasted Almonds have 48.5 times more Calcium, 45.5 times more Copper, 30.7 times more Iron, 137 times more Magnesium, 246 times more Manganese, 46.6 times more Potassium, 5.1 times more Selenium and 76.8 times more Zinc than Puddings, banana, dry mix, instant, with added oil.
• While 14 oz of Puddings, banana, dry mix, instant, with added oil contain 1.7 times more Phosphorus and 1499 times more Sodium than Oil Roasted Almonds.
• 14 ounces of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.6 times more Energy, 12.5 times more Fat, 5.3 times more Saturated Fat, 6.8 times more Omega 6, more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While 14 oz of Puddings, banana, dry mix, instant, with added oil contain more Omega 3 and 5 times more Carbohydrate than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein