Comparing Nutrients in 300 calories Blanched Almonds VS Puddings, chocolate, dry mix, instant

Weight per 300 calories

• Blanched Almonds: 50.8g
• Puddings, chocolate, dry mix, instant: 79.4g

Blanched Almonds have 1.6 times more energy per 100g than Puddings, chocolate, dry mix, instant. It has very high energy density when compared to other foods. Puddings, chocolate, dry mix, instant having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Puddings, chocolate, dry mix, instant?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Blanched Almonds	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	74.3% 54g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	7.5% 2.86g	38g per day for Men 19-50 years
Protein	19.4% 11g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	0.4% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	0.73% 0.01mg	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	6.23% 25μg	0.6% 2.4μg	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	80.5% 12mg	0.37% 0.056mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	12% 120mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	31.2% 0.28mg	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	21% 1.67mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	12.7% 0.29mg	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	35% 245mg	8.16% 57mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	94% 1406mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	4.47% 0.49mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.069% 2.54g	3700g per day for Men 19-50 years

Blanched Almonds VS Puddings, Chocolate, Dry Mix, Instant Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Puddings, chocolate, dry mix, instant?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Puddings, chocolate, dry mix, instant:

• 300 calories of Blanched Almonds have 12.2 times more Vitamin B1, 8.3 times more Vitamin B2, 9.6 times more Vitamin B3, 10.5 times more Vitamin B9 and 217.4 times more Vitamin E than Puddings, chocolate, dry mix, instant.
• 300 calories of Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Puddings, chocolate, dry mix, instant:

• 300 calories of Blanched Almonds have 12.6 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 1.8 times more Potassium and 3.1 times more Zinc than Puddings, chocolate, dry mix, instant.
• While 300 kcal of Puddings, chocolate, dry mix, instant contain 145.5 times more Sodium than Blanched Almonds.
• 300 calories of Puddings, chocolate, dry mix, instant lack sufficient amounts of Calcium, Potassium and Zinc
• Both Blanched Almonds as well as Puddings, chocolate, dry mix, instant lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 17.7 times more Fat, 3.1 times more Saturated Fat, 25.2 times more Omega 6, 1.8 times more Fiber and 6 times more Protein than Puddings, chocolate, dry mix, instant.
• While 300 kcal of Puddings, chocolate, dry mix, instant contain 7.3 times more Carbohydrate and 22.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Puddings, chocolate, dry mix, instant offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Puddings, chocolate, dry mix, instant provide inadequate amounts of Omega 3 in 300 calories.