Comparing Nutrients in 1 pound Blanched Almonds VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Blanched Almonds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	92% 2676kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	53% 9.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	311% 404g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	0% 0g	38g per day for Men 19-50 years
Protein	173% 97g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	0.057% 0.009mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	0.35% 0.005mg	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	55.6% 222μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	107% 1070mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	10.6% 0.095mg	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	186% 15mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	1.97% 0.045mg	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	312% 2182mg	521% 3647mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	453% 6799mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Puddings, banana, dry mix, instant, with added oil:

• Blanched Almonds have 191 times more Vitamin B1, 237 times more Vitamin B2, 1750 times more Vitamin B3, 52.3 times more Vitamin B5, 115 times more Vitamin B6 and more Vitamin B9 than Puddings, banana, dry mix, instant, with added oil.
• Both Blanched Almonds as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Puddings, banana, dry mix, instant, with added oil:

• Blanched Almonds have 39.3 times more Calcium, 48.9 times more Copper, 27.3 times more Iron, 134 times more Magnesium, 183.5 times more Manganese, 43.9 times more Potassium, 4 times more Selenium and 74.3 times more Zinc than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 1.7 times more Phosphorus and 78.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.5 times more Energy, 11.9 times more Fat, 5 times more Saturated Fat, 6.2 times more Omega 6, more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 30 times more Omega 3 and 4.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.