Comparing Nutrients in 1 pound Puddings, chocolate flavor, low calorie, instant, dry mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Almonds	Recommended Dietary Allowance
Energy	55.7% 1615kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 355g	75% 98g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	73% 27.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	43% 24g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	0.6% 0.091mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Almonds	Recommended Dietary Allowance
Calcium	57% 572mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	520% 4.68mg	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	176% 14mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1076% 7530mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	171% 5801mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	858% 12873mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, chocolate flavor, low calorie, instant, dry mix vs Almonds:

• Almonds contain 10.3 times more Vitamin B1, 12.6 times more Vitamin B2, 9 times more Vitamin B3, 8.6 times more Vitamin B5, 3.4 times more Vitamin B6, 7.3 times more Vitamin B9 and 1281.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Puddings, chocolate flavor, low calorie, instant, dry mix vs Almonds:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.5 times more Phosphorus, 1.7 times more Potassium and 2838 times more Sodium than Almonds.
• While Almonds contain 2.1 times more Calcium, 3 times more Magnesium, 3.1 times more Manganese and 7.6 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Almonds have similar amounts of Copper, Iron and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 20.8 times more Fat, 3.9 times more Saturated Fat, 94.1 times more Omega 6, 6.2 times more Sugars, 2 times more Fiber and 4 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.