Comparing Nutrients in 1 pound Almonds VS Puddings, vanilla, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Almonds	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	91% 2626kcal	59% 1710kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	6.12% 1.96g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	324% 421g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	581% 421g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	0% 0g	38g per day for Men 19-50 years
Protein	171% 96g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	0.76% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	0.17% 0.027mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	2.36% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	0.7% 0.009mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	775% 116mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	122% 1220mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	47% 0.42mg	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	210% 17mg	0.57% 0.045mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	0% 0mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	457% 3198mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	1.6% 54.4mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	423% 6350mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Puddings, vanilla, dry mix, instant:

• Almonds have 102.5 times more Vitamin B1, 40.6 times more Vitamin B2, 603 times more Vitamin B3, 18.1 times more Vitamin B5, 68.5 times more Vitamin B6, more Vitamin B9 and 1281.5 times more Vitamin E than Puddings, vanilla, dry mix, instant.
• Both Almonds as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Puddings, vanilla, dry mix, instant:

• Almonds have 22.4 times more Calcium, 11.1 times more Copper, 371 times more Iron, 270 times more Magnesium, more Manganese, 61.1 times more Potassium, 5.9 times more Selenium and 52 times more Zinc than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 1.5 times more Phosphorus and 1400 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 83.2 times more Fat, 8.8 times more Saturated Fat, 1369.3 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 4.3 times more Carbohydrate and 21.4 times more Sugars than Almonds.
• Both Almonds as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.