Comparing Nutrients in 1 kilogram Blanched Almonds VS Puddings, chocolate, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Blanched Almonds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	203% 5900kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	161% 209g	130g per day for Men 19-50 years
Sugars	64% 46.3g	217% 158g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	7.9% 3g	38g per day for Men 19-50 years
Protein	382% 214g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	12.3% 0.16mg	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	123% 490μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.5% 1.5μg	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	1583% 238mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	236% 2360mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	92% 0.83mg	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	410% 32.8mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	34% 0.78mg	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	687% 4810mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	20.6% 762g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Puddings, chocolate, ready-to-eat, fat free:

• Blanched Almonds have 10.6 times more Vitamin B1, 9.6 times more Vitamin B2, 40.2 times more Vitamin B3, 2.1 times more Vitamin B5, 7.2 times more Vitamin B6, 16.3 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Puddings, chocolate, ready-to-eat, fat free:

• Blanched Almonds have 6.1 times more Calcium, 12.4 times more Copper, 1.9 times more Iron, 17.9 times more Magnesium, 23.5 times more Manganese, 8.9 times more Phosphorus, 3.2 times more Potassium, 2 times more Selenium and 9.9 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 8.1 times more Sodium and 16.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 6.3 times more Energy, 175.1 times more Fat, more Saturated Fat, more Omega 6, 33 times more Fiber and 11.1 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 3.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Carbohydrate per 1 kg.
• Both Blanched Almonds as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.