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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Almonds	Recommended Dietary Allowance
Energy	126% 3650kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	49.3% 15.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	166% 216g	130g per day for Men 19-50 years
Sugars	9.66% 7g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	266% 101g	329% 125g	38g per day for Men 19-50 years
Protein	180% 101g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, dry mix	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	110% 440μg	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	1.33% 0.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Almonds	Recommended Dietary Allowance
Calcium	50% 500mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	949% 8.54mg	1146% 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	484% 38.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	386% 8.87mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	249% 1740mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	168% 5700mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2217% 33260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.2% 44g	3700g per day for Men 19-50 years

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

• Almonds contain 8.2 times more Vitamin B1, 10.8 times more Vitamin B2, 6.6 times more Vitamin B3, 8.1 times more Vitamin B5, 5.1 times more Vitamin B6, more Vitamin B9 and 1281.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as 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, regular, dry mix vs Almonds:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 1.2 times more Selenium and 3326 times more Sodium than Almonds.
• While Almonds contain 5.4 times more Calcium, 2.5 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Almonds have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 16.6 times more Fat, 2.4 times more Saturated Fat, 94.8 times more Omega 6, 6.2 times more Sugars and 2.1 times more Protein than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Almonds have similar amounts of Fiber per 1 kg.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.