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

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Puddings, banana, dry mix, instant, with added oil	Roasted Almonds	Recommended Dietary Allowance
Energy	53% 1532kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.14g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 353g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	0% 0g	114% 43.3g	38g per day for Men 19-50 years
Protein	0% 0g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant, with added oil	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	41.5% 0.54mg	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% 0μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant, with added oil	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	485% 4.36mg	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	5.95% 0.48mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	385% 8.86mg	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	456% 3191mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	397% 5949mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds contain 77 times more Vitamin B1, 399 times more Vitamin B2, 1818.5 times more Vitamin B3, 53.5 times more Vitamin B5, 136 times more Vitamin B6 and more Vitamin B9 than Puddings, banana, dry mix, instant, with added oil.
• Both Puddings, banana, dry mix, instant, with added oil as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

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

• Puddings, banana, dry mix, instant, with added oil have 1.7 times more Phosphorus and 499.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 44.7 times more Calcium, 52.3 times more Copper, 31.1 times more Iron, 139.5 times more Magnesium, 223.2 times more Manganese, 47.5 times more Potassium, 2.5 times more Selenium and 82.8 times more Zinc than Puddings, banana, dry mix, instant, with added oil.

Comparison of macro-nutrients per 14 ounces:

• Puddings, banana, dry mix, instant, with added oil have 12 times more Omega 3 and 4.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 11.9 times more Fat, 5.2 times more Saturated Fat, 6.5 times more Omega 6, more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• Both Puddings, banana, dry mix, instant, with added oil as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.