Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Energy	19.4% 564kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	289% 49g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	57% 74g	130g per day for Men 19-50 years
Sugars	94% 68g	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	0% 0g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 61.5g	% 17.7g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39.3g	38g per day for Men 19-50 years
Protein	15% 8.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	2.98% 12μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	8.2% 1.23mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Calcium	20.2% 202mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	63% 5.04mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	31.8% 222mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	7.45% 276g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat vs Blanched Almonds:

• Puddings, chocolate, ready-to-eat have more Vitamin A and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 8 times more Vitamin B1, 9.9 times more Vitamin B2, 28.5 times more Vitamin B3, 1.3 times more Vitamin B5, 6.4 times more Vitamin B6, 16.3 times more Vitamin B9 and 76.6 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Blanched Almonds have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat vs Blanched Almonds:

• Puddings, chocolate, ready-to-eat have 8 times more Sodium and 15.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.6 times more Calcium, 11.2 times more Copper, 2.6 times more Iron, 14.9 times more Magnesium, 15.6 times more Manganese, 8.6 times more Phosphorus, 3.6 times more Potassium, more Selenium and 8.7 times more Zinc than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat have 1.2 times more Carbohydrate and 3.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 4.2 times more Energy, 11.4 times more Fat, 3.1 times more Saturated Fat, 120 times more Omega 6, more Fiber and 10.2 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.