Comparing Nutrients in 1 kilogram Roasted Almonds VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Roasted Almonds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	206% 5980kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	685% 890g	130g per day for Men 19-50 years
Sugars	67% 48.6g	NA	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	0% 0g	38g per day for Men 19-50 years
Protein	374% 210g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	0.13% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	0.77% 0.01mg	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	138% 550μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	268% 2680mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	23.3% 0.21mg	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	466% 37.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	4.35% 0.1mg	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	673% 4710mg	1149% 8040mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	999% 14990mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Puddings, banana, dry mix, instant, with added oil:

• Dry Roasted Almonds have 77 times more Vitamin B1, 399 times more Vitamin B2, 1818.5 times more Vitamin B3, 53.5 times more Vitamin B5, 136 times more Vitamin B6 and more Vitamin B9 than Puddings, banana, dry mix, instant, with added oil.
• Both Dry Roasted Almonds as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Puddings, banana, dry mix, instant, with added oil:

• Dry Roasted Almonds have 44.7 times more Calcium, 52.3 times more Copper, 31.1 times more Iron, 139.5 times more Magnesium, 223.2 times more Manganese, 47.5 times more Potassium, 2.5 times more Selenium and 82.8 times more Zinc than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 1.7 times more Phosphorus and 499.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.5 times more Energy, 11.9 times more Fat, 5.2 times more Saturated Fat, 6.5 times more Omega 6, more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 12 times more Omega 3 and 4.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.