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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	32% 930kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	132% 42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	795% 135g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	136% 177g	130g per day for Men 19-50 years
Sugars	217% 158g	62.8% 45.5g	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	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	7.9% 3g	276% 105g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	91% 1.18mg	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	7.5% 30μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	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	0% 0mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	39% 390mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	1061% 9.55mg	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	211% 17mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	1070% 24.6mg	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	77% 540mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	20.6% 762g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat, fat free VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, chocolate, ready-to-eat, fat free versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Puddings, chocolate, ready-to-eat, fat free has more Vitamin B12 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 5.1 times more Vitamin B1, 10.6 times more Vitamin B2, 42.1 times more Vitamin B3, 1.5 times more Vitamin B5, 7.4 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• 1 kilogram of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Puddings, chocolate, ready-to-eat, fat free has 154 times more Sodium and 27.2 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 7.5 times more Calcium, 11.5 times more Copper, 2.2 times more Iron, 18.3 times more Magnesium, 31.5 times more Manganese, 8.6 times more Phosphorus, 3.4 times more Potassium, 2.6 times more Selenium and 10.2 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, chocolate, ready-to-eat, fat free has 3.5 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6.5 times more Energy, 183.9 times more Fat, more Saturated Fat, more Omega 6, 35 times more Fiber and 11 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Oil Roasted Almonds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Puddings, chocolate, ready-to-eat, fat free as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.