Comparing Nutrients in 1 kilogram Puddings, vanilla, dry mix, regular, with added oil VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, regular, with added oil	0%	3%	97%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puddings, vanilla, dry mix, regular, with added oil	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	127% 3690kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	132% 42g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	711% 924g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	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	0% 0g	276% 105g	38g per day for Men 19-50 years
Protein	5.36% 3g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, regular, with added oil	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	0% 0mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.8% 0.04mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	67.5% 270μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, regular, with added oil	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	6.25% 0.5mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	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	4.3% 30mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	503% 7540mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, dry mix, regular, with added oil VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, vanilla, dry mix, regular, with added oil 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, vanilla, dry mix, regular, with added oil vs Oil Roasted Almonds:

• 1 kg of Oil Roasted Almonds contains more Vitamin B1, more Vitamin B2, more Vitamin B3, 57.3 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Puddings, vanilla, dry mix, regular, with added oil.
• 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Puddings, vanilla, dry mix, regular, with added oil as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Puddings, vanilla, dry mix, regular, with added oil vs Oil Roasted Almonds:

• 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil has 754 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 19.4 times more Calcium, 47.8 times more Copper, 73.6 times more Iron, 54.8 times more Magnesium, 189.2 times more Manganese, 155.3 times more Phosphorus, 35 times more Potassium, 4.6 times more Selenium and 34.1 times more Zinc than Puddings, vanilla, dry mix, regular, with added oil.
• 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil has 5.2 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Energy, 50.2 times more Fat, 21 times more Saturated Fat, 27 times more Omega 6, more Fiber and 70.8 times more Protein than Puddings, vanilla, dry mix, regular, with added oil.
• 1 kilogram of Puddings, vanilla, dry mix, regular, with added oil provide inadequate amounts of Fiber and Protein
• Both Puddings, vanilla, dry mix, regular, with added oil as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.