Comparing Nutrients in 14 ounces Puddings, chocolate flavor, low calorie, regular, dry mix VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	50% 1449kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	57% 74g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	105% 40g	103% 39.3g	38g per day for Men 19-50 years
Protein	71.4% 40g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, dry mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	35% 0.46mg	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	48.6% 194μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	20% 198mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	377% 3.4mg	453% 4.08mg	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	192% 15.4mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	153% 3.52mg	317% 7.3mg	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	99% 691mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	66.5% 2262mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	880% 13201mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	53.8% 5.9mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix vs Blanched Almonds:

• Blanched Almonds contain 7.6 times more Vitamin B1, 6.8 times more Vitamin B2, 6.4 times more Vitamin B3, 5.4 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9 and 1187.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate flavor, low calorie, regular, dry mix vs Blanched Almonds:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 1.6 times more Selenium and 175.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Calcium, 2.4 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus and 2 times more Zinc than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Blanched Almonds have similar amounts of Copper, Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 17.5 times more Fat, 2.5 times more Saturated Fat, 95.1 times more Omega 6, 6.6 times more Sugars and 2.1 times more Protein than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Blanched Almonds have similar amounts of Fiber per 14 oz.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.