Comparing Nutrients in 14 ounces Puddings, lemon, dry mix, instant VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, instant	0%	2%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Puddings, lemon, dry mix, instant	Blanched Almonds	Recommended Dietary Allowance
Energy	51.7% 1500kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	5.37% 0.91g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	291% 379g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	0% 0g	103% 39.3g	38g per day for Men 19-50 years
Protein	0% 0g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, instant	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	0.33% 0.004mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.025% 0.004mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	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	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	628% 94mg	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, lemon, dry mix, instant	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	3.97% 0.32mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	1.55% 0.036mg	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	426% 2985mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	352% 5287mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, lemon, dry mix, instant vs Blanched Almonds:

• Blanched Almonds contain 191 times more Vitamin B1, 237 times more Vitamin B2, 3500 times more Vitamin B3, 52.3 times more Vitamin B5, 115 times more Vitamin B6 and more Vitamin B9 than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Puddings, lemon, dry mix, instant vs Blanched Almonds:

• Puddings, lemon, dry mix, instant have 1.6 times more Phosphorus and 70.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 118 times more Calcium, 68.5 times more Copper, 41 times more Iron, more Magnesium, 203.9 times more Manganese, 82.4 times more Potassium, 4 times more Selenium and 59.4 times more Zinc than Puddings, lemon, dry mix, instant.

Comparison of macro-nutrients per 14 ounces:

• Puddings, lemon, dry mix, instant have 5 times more Omega 3 and 5.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 75 times more Fat, 39.5 times more Saturated Fat, 53.8 times more Omega 6, more Fiber and more Protein than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.