Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat, fat free VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12.7% 369kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 83g	54% 70g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	110% 41.7g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	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	5.95% 0.071mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	36% 0.47mg	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	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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% 0mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15.5% 155mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	421% 3.8mg	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	84% 6.7mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	425% 9.76mg	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	30.6% 214mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.18% 303g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat, fat free VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, chocolate, ready-to-eat, fat free versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat, fat free vs Oil Roasted Almonds:

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have more Vitamin B12 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 5.1 times more Vitamin B1, 10.6 times more Vitamin B2, 42.1 times more Vitamin B3, 1.5 times more Vitamin B5, 7.4 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat, fat free vs Oil Roasted Almonds:

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have 154 times more Sodium and 27.2 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 7.5 times more Calcium, 11.5 times more Copper, 2.2 times more Iron, 18.3 times more Magnesium, 31.5 times more Manganese, 8.6 times more Phosphorus, 3.4 times more Potassium, 2.6 times more Selenium and 10.2 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have 3.5 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 6.5 times more Energy, 183.9 times more Fat, more Saturated Fat, more Omega 6, 35 times more Fiber and 11 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Oil Roasted Almonds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Puddings, chocolate, ready-to-eat, fat free as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.