Comparing Nutrients in 1 kilogram Almonds VS Puddings, chocolate, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	Almonds	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	200% 5790kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	687% 893g	130g per day for Men 19-50 years
Sugars	60% 43.5g	591% 429g	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	1.5% 1.1g	NA	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	118% 45g	38g per day for Men 19-50 years
Protein	378% 212g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	10% 40μg	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	1709% 256mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	269% 2690mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	576% 5.18mg	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	464% 37mg	228% 18mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	233% 5.37mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	82% 9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Puddings, chocolate, dry mix, regular:

• Almonds have 13.7 times more Vitamin B1, 16 times more Vitamin B2, 11 times more Vitamin B3, 13.5 times more Vitamin B5, 8.6 times more Vitamin B6, 11 times more Vitamin B9 and 2563 times more Vitamin E than Puddings, chocolate, dry mix, regular.
• Both Almonds as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Puddings, chocolate, dry mix, regular:

• Almonds have 5.1 times more Calcium, 2 times more Copper, 2 times more Iron, 4 times more Magnesium, 4.1 times more Manganese, 5.5 times more Phosphorus, 3.5 times more Potassium, 1.2 times more Selenium and 3.5 times more Zinc than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 479 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.6 times more Energy, 23.8 times more Fat, 3.1 times more Saturated Fat, 156 times more Omega 6, 2.8 times more Fiber and 8.1 times more Protein than Puddings, chocolate, dry mix, regular.
• While Puddings, chocolate, dry mix, regular contain 4.1 times more Carbohydrate and 9.9 times more Sugars than Almonds.
• Both Almonds as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.