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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	Roasted Almonds	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	206% 5980kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	687% 893g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	374% 210g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	268% 2680mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	228% 18mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	233% 5.37mg	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	126% 880mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	82% 9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Puddings, chocolate, dry mix, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Puddings, chocolate, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 5.1 times more Vitamin B1, 16.9 times more Vitamin B2, 11 times more Vitamin B3, 9.2 times more Vitamin B5, 8.5 times more Vitamin B6, 13.8 times more Vitamin B9 and 2390 times more Vitamin E than Puddings, chocolate, dry mix, regular.
• 1 kilogram of Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted 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 one kilogram.

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

• 1 kilogram of Roasted Almonds has 5.1 times more Calcium, 2.1 times more Copper, 2 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 5.4 times more Phosphorus, 3.4 times more Potassium and 3.7 times more Zinc than Puddings, chocolate, dry mix, regular.
• While 1 kg of Puddings, chocolate, dry mix, regular contains 1.7 times more Selenium and 159.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.7 times more Energy, 25 times more Fat, 3.3 times more Saturated Fat, 163.9 times more Omega 6, 2.4 times more Fiber and 8.1 times more Protein than Puddings, chocolate, dry mix, regular.
• While 1 kg of Puddings, chocolate, dry mix, regular contains 4.3 times more Carbohydrate and 8.8 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 3 in one kilogram.