Comparing Nutrients in 300 calories Puddings, chocolate, ready-to-eat, fat free VS Roasted Almonds

Weight per 300 calories

• Puddings, chocolate, ready-to-eat, fat free: 323g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 6.4 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, fat free, which is very high in comparison to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 300 calories - Puddings, chocolate, ready-to-eat, fat free or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	1.1% 3.23mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	70% 51g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	2.55% 0.97g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	11% 6.23g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	5.25% 0.068mg	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	2.4% 9.68μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	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% 0mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.6% 126mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	61.3% 0.55mg	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	68% 5.45mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	48.7% 1.1mg	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	25% 174mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, chocolate, ready-to-eat, fat free vs Roasted Almonds:

• Puddings, chocolate, ready-to-eat, fat free have 1.5 times more Vitamin B1, 3 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, chocolate, ready-to-eat, fat free vs Roasted Almonds:

• Puddings, chocolate, ready-to-eat, fat free have 2.9 times more Iron, 1.9 times more Potassium, 5.1 times more Selenium, 330.1 times more Sodium and 203.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Copper, 2.9 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Dry Roasted Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, ready-to-eat, fat free have 6.4 times more Carbohydrate and 20.8 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 27.2 times more Fat, more Saturated Fat, more Omega 6, 5.7 times more Fiber and 1.7 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.