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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	123% 3560kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	30.8% 9.84g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	602% 782g	144% 187g	130g per day for Men 19-50 years
Sugars	9.66% 7g	64% 46.3g	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	NA	0% 0g	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	161% 61g	261% 99g	38g per day for Men 19-50 years
Protein	95% 53g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	88.5% 1.15mg	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	15% 60μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	1.33% 0.2mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	126% 1260mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	931% 8.4mg	1141% 10.3mg	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	389% 31mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	306% 7.03mg	798% 18.4mg	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	2371% 16600mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	376% 12790mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1892% 28380mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.14% 42g	1.2% 45g	3700g per day for Men 19-50 years

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

• Blanched Almonds contain 9.6 times more Vitamin B1, 7.9 times more Vitamin B2, 8.8 times more Vitamin B3, 5.7 times more Vitamin B5, 2.9 times more Vitamin B6, 8.2 times more Vitamin B9 and 1187.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Puddings, chocolate flavor, low calorie, instant, dry mix vs Blanched Almonds:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.5 times more Phosphorus, 1.9 times more Potassium, 1.2 times more Selenium and 149.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Calcium, 3 times more Magnesium, 2.6 times more Manganese and 7.2 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Blanched Almonds have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 4.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 21.9 times more Fat, 4 times more Saturated Fat, 94.4 times more Omega 6, 6.6 times more Sugars, 1.6 times more Fiber and 4 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.