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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	55.7% 1615kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	73% 27.7g	118% 45g	38g per day for Men 19-50 years
Protein	43% 24g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	40% 0.52mg	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	6.8% 27.2μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	57% 572mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	362% 8.32mg	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	1076% 7530mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	171% 5801mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	858% 12873mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.55% 20.5g	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 Blanched Almonds:

• Blanched Almonds contain 9.6 times more Vitamin B1, 7.9 times more Vitamin B2, 8.8 times more Vitamin B3, 5.7 times more Vitamin B5, 2.9 times more Vitamin B6, 8.2 times more Vitamin B9 and 1187.5 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 Blanched 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 Blanched Almonds:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.5 times more Phosphorus, 1.9 times more Potassium, 1.2 times more Selenium and 149.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Calcium, 3 times more Magnesium, 2.6 times more Manganese and 7.2 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Blanched Almonds have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 4.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 21.9 times more Fat, 4 times more Saturated Fat, 94.4 times more Omega 6, 6.6 times more Sugars, 1.6 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 Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.