Comparing Nutrients in 300 calories Oil Roasted Almonds VS Puddings, coconut cream, dry mix, instant

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Puddings, coconut cream, dry mix, instant: 72.3g

Oil Roasted Almonds have 1.5 times more energy per 100g than Puddings, coconut cream, dry mix, instant. It has very high energy density when compared to other foods. Puddings, coconut cream, dry mix, instant having very high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Puddings, coconut cream, dry mix, instant?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Oil Roasted Almonds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	7.45% 7.23g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	22.6% 7.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	64% 46.3g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Puddings, coconut cream, 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	3.8% 0.045mg	0.78% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	2.95% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	1.66% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	2.28% 0.03mg	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	3.34% 13.3μg	0.36% 1.45μg	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	0.24% 0.22mg	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	85.6% 13mg	0.39% 0.058mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.06% 0.072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	14.4% 144mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	12% 0.11mg	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	22.7% 1.8mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	2.93% 12.3mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	15.4% 0.35mg	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	33% 230mg	74.5% 521mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	2.04% 69.4mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	5.26% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	50% 752mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	1.97% 0.22mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.043% 1.6g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Puddings, Coconut Cream, Dry Mix, Instant Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Puddings, coconut cream, dry mix, instant?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Puddings, coconut cream, dry mix, instant:

• 300 calories of Oil Roasted Almonds have 10.1 times more Vitamin B2, 11.4 times more Vitamin B3 and 221.9 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
• 300 calories of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Oil Roasted Almonds as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Puddings, coconut cream, dry mix, instant:

• 300 calories of Oil Roasted Almonds have 24.9 times more Calcium, 4.3 times more Copper, 3.5 times more Iron, 11 times more Magnesium, 3.4 times more Manganese, 5 times more Potassium and 7 times more Zinc than Puddings, coconut cream, dry mix, instant.
• While 300 kcal of Puddings, coconut cream, dry mix, instant contain 2.3 times more Phosphorus and 1521.2 times more Sodium than Oil Roasted Almonds.
• 300 calories of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• Both Oil Roasted Almonds as well as Puddings, coconut cream, dry mix, instant lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 3.8 times more Fat, more Omega 6, 1.8 times more Fiber and 16.1 times more Protein than Puddings, coconut cream, dry mix, instant.
• While 300 kcal of Puddings, coconut cream, dry mix, instant contain 3.5 times more Saturated Fat, 6.9 times more Carbohydrate and 20.6 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Puddings, coconut cream, dry mix, instant offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Almonds as well as Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3 in 300 calories.