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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Almonds	Recommended Dietary Allowance
Energy	57% 1656kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.16g	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	3.47% 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	260% 338g	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	121% 46g	149% 56.7g	38g per day for Men 19-50 years
Protein	81.6% 45.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, 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	9.45% 0.11mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.26% 0.26mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	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	0% 0μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Almonds	Recommended Dietary Allowance
Calcium	22.7% 227mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	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	219% 17.6mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	175% 4.02mg	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	113% 789mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1006% 15086mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	61.4% 6.76mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.83% 31g	0.54% 20g	3700g per day for Men 19-50 years

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

• Almonds contain 8.2 times more Vitamin B1, 10.8 times more Vitamin B2, 6.6 times more Vitamin B3, 8.1 times more Vitamin B5, 5.1 times more Vitamin B6, more Vitamin B9 and 1281.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, 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, regular, dry mix vs Almonds:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 1.2 times more Selenium and 3326 times more Sodium than Almonds.
• While Almonds contain 5.4 times more Calcium, 2.5 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Almonds have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 16.6 times more Fat, 2.4 times more Saturated Fat, 94.8 times more Omega 6, 6.2 times more Sugars and 2.1 times more Protein than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Almonds have similar amounts of Fiber per 1 lb.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.