Comparing Nutrients in 1 pound Puddings, vanilla, ready-to-eat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Energy	20.3% 590kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	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	2.32% 0.39g	330% 56g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	65% 84.7g	130g per day for Men 19-50 years
Sugars	106% 77g	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	0% 0g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 69g	% 20.2g	g per day for Men 19-50 years
Fiber	0% 0g	118% 45g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	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	2.27% 9.07μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	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	9.07% 1.36mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Calcium	22.2% 222mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	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	5.1% 0.41mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	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	26.6% 186mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	8.8% 325g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, vanilla, ready-to-eat vs Blanched Almonds:

• Puddings, vanilla, ready-to-eat have more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 10.1 times more Vitamin B1, 10 times more Vitamin B2, 61.4 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B6, 24.5 times more Vitamin B9 and 79.2 times more Vitamin E than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Puddings, vanilla, ready-to-eat vs Blanched Almonds:

• Puddings, vanilla, ready-to-eat have 9.1 times more Sodium and 15.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Calcium, 57.1 times more Copper, 36.4 times more Iron, 67 times more Magnesium, 166.8 times more Manganese, 11.7 times more Phosphorus, 10.1 times more Potassium, more Selenium and 18.6 times more Zinc than Puddings, vanilla, ready-to-eat.

Comparison of macro-nutrients per 1 pound:

• Puddings, vanilla, ready-to-eat have 1.2 times more Carbohydrate and 3.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Energy, 13.9 times more Fat, 3.9 times more Saturated Fat, 142.1 times more Omega 6, more Fiber and 14.8 times more Protein than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.