Comparing Nutrients in 1 kilogram Almonds VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Almonds	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	200% 5790kcal	123% 3560kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	30.8% 9.84g	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	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	602% 782g	130g per day for Men 19-50 years
Sugars	60% 43.5g	9.66% 7g	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	161% 61g	38g per day for Men 19-50 years
Protein	378% 212g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puddings, chocolate flavor, low calorie, instant, dry mix	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	30.8% 0.4mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	269% 2690mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	931% 8.4mg	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	389% 31mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	306% 7.03mg	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	2371% 16600mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	376% 12790mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1892% 28380mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.14% 42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• Almonds have 10.3 times more Vitamin B1, 12.6 times more Vitamin B2, 9 times more Vitamin B3, 8.6 times more Vitamin B5, 3.4 times more Vitamin B6, 7.3 times more Vitamin B9 and 1281.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Almonds as well as Puddings, chocolate flavor, low calorie, instant, dry mix 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 flavor, low calorie, instant, dry mix:

• Almonds have 2.1 times more Calcium, 1.2 times more Copper, 3 times more Magnesium, 3.1 times more Manganese and 7.6 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.5 times more Phosphorus, 1.7 times more Potassium and 2838 times more Sodium than Almonds.
• Both Almonds and Puddings, chocolate flavor, low calorie, instant, dry mix have similar amounts of Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.6 times more Energy, 20.8 times more Fat, 3.9 times more Saturated Fat, 94.1 times more Omega 6, 6.2 times more Sugars, 2 times more Fiber and 4 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.