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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	95% 2753kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0% 0g	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	361% 61.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	73% 95g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	99% 71.4g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	172% 96g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	2.47% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	5.6% 0.073mg	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	30.6% 122μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28.3% 0.68μg	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	785% 118mg	0% 0mg	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

	Oil Roasted Almonds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	132% 1320mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	42% 0.38mg	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	209% 16.7mg	96% 7.67mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	15.4% 0.35mg	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	302% 2114mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	9.35% 346g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil Roasted Almonds has 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.
• While 1 lb of Puddings, chocolate, ready-to-eat, fat free contains more Vitamin B12 than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• 1 pound of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Oil Roasted Almonds has 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.
• While 1 lb of Puddings, chocolate, ready-to-eat, fat free contains 154 times more Sodium and 27.2 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 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.
• While 1 lb of Puddings, chocolate, ready-to-eat, fat free contains 3.5 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Puddings, chocolate, ready-to-eat, fat free offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 in one pound.