Comparing Nutrients in 14 ounces Puddings, coconut cream, dry mix, regular VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, regular	1%	24%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Puddings, coconut cream, dry mix, regular	Roasted Almonds	Recommended Dietary Allowance
Energy	59.4% 1723kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	250% 325g	64% 83.4g	130g per day for Men 19-50 years
Sugars	441% 320g	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	16.7% 6.35g	114% 43.3g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, regular	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	3.3% 0.04mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	2% 7.94μg	54.6% 218μg	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	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	1.85% 0.28mg	632% 95mg	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, coconut cream, dry mix, regular	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	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	28.3% 2.26mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	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	20% 139mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	180% 2707mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, coconut cream, dry mix, regular vs Roasted Almonds:

• Dry Roasted Almonds contain 7.7 times more Vitamin B1, 41.3 times more Vitamin B2, 35.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6, 27.5 times more Vitamin B9 and 341.4 times more Vitamin E than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Dry Roasted 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, coconut cream, dry mix, regular vs Roasted Almonds:

• Puddings, coconut cream, dry mix, regular have 1.8 times more Selenium and 227.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 33.5 times more Calcium, 7.7 times more Copper, 6.5 times more Iron, 18.6 times more Magnesium, 4.8 times more Manganese, 13.5 times more Phosphorus, 5.4 times more Potassium and 9.5 times more Zinc than Puddings, coconut cream, dry mix, regular.

Comparison of macro-nutrients per 14 ounces:

• Puddings, coconut cream, dry mix, regular have 2.8 times more Saturated Fat, 3.9 times more Carbohydrate and 16.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 4.6 times more Fat, more Omega 6, 6.8 times more Fiber and 21 times more Protein than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.