Comparing Nutrients in 300 calories Puddings, vanilla, ready-to-eat VS Roasted Almonds

Weight per 300 calories

• Puddings, vanilla, ready-to-eat: 231g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 4.6 times more energy per unit of mass than Puddings, vanilla, ready-to-eat, which is very high in comparison to other foods. Puddings, vanilla, ready-to-eat having average energy density.

Discover which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.72g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.34g	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	1.2% 0.2g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0.8% 2.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	54% 39g	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	0% 0g	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	% 0g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 35g	% 2.4g	g per day for Men 19-50 years
Fiber	0% 0g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	5.98% 3.35g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.51% 4.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.82% 0.13mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.37% 0.044mg	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	1.15% 4.6μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.4% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.51% 0.46mg	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	4.6% 0.69mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.15% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.042mg	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	2.6% 0.21mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.23mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	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	13.5% 95mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.033% 1.2g	3700g per day for Men 19-50 years

Puddings, Vanilla, Ready-to-eat VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat or Roasted Almonds?

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

• 300 calories of Puddings, vanilla, ready-to-eat have 2.2 times more Vitamin B5 and more Vitamin B12 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 3.7 times more Vitamin B2, 13.9 times more Vitamin B3, 6 times more Vitamin B9 and 17.3 times more Vitamin E than Puddings, vanilla, ready-to-eat.
• 300 calories of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Puddings, vanilla, ready-to-eat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Puddings, vanilla, ready-to-eat have 263.7 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 13.3 times more Copper, 9 times more Iron, 15.2 times more Magnesium, 44.1 times more Manganese, 2.5 times more Phosphorus, 2.4 times more Potassium and 4.5 times more Zinc than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Roasted Almonds contain similar levels of Calcium per 300 calories.
• 300 calories of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Puddings, vanilla, ready-to-eat as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Puddings, vanilla, ready-to-eat have 4.9 times more Carbohydrate and 16.1 times more Sugars than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 3 times more Fat, 32.3 times more Omega 6, more Fiber and 3.1 times more Protein than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Roasted Almonds offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 6, Fiber and Protein
• Both Puddings, vanilla, ready-to-eat as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.