Comparing Nutrients in 500 calories Almond paste VS Puddings, banana, dry mix, instant, with added oil

Weight per 500 calories

• Almond paste: 109g
• Puddings, banana, dry mix, instant, with added oil: 130g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Almond paste or Puddings, banana, dry mix, instant, with added oil?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Almond paste	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	9.7% 0.16g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	88.7% 115g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.8% 5.24g	0% 0g	38g per day for Men 19-50 years
Protein	17.5% 9.83g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	0.11% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	0.3% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	0.016% 0.003mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	0.16% 0.008mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	0.1% 0.001mg	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	20% 79.7μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.54% 0.013μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	99% 14.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	18.8% 188mg	0.78% 7.77mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	3.02% 0.027mg	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% 1.75mg	1.94% 0.16mg	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	0.62% 2.6mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	0.56% 0.013mg	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	40.2% 282mg	149% 1041mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	0.57% 19.4mg	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	129% 1942mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	0.47% 0.052mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.098% 3.63g	3700g per day for Men 19-50 years

Almond Paste VS Puddings, Banana, Dry Mix, Instant, With Added Oil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almond paste or Puddings, banana, dry mix, instant, with added oil?

Lets compare vitamin content per 500 calories of Almond paste vs Puddings, banana, dry mix, instant, with added oil:

• 500 calories of Almond paste have 116.3 times more Vitamin B2 and more Vitamin B9 than Puddings, banana, dry mix, instant, with added oil.
• 500 calories of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Almond paste as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Almond paste vs Puddings, banana, dry mix, instant, with added oil:

• 500 calories of Almond paste have 24.2 times more Calcium, 18.2 times more Copper, 11.2 times more Iron, 54.8 times more Magnesium, 72.1 times more Manganese, 17.6 times more Potassium and 31.2 times more Zinc than Puddings, banana, dry mix, instant, with added oil.
• While 500 kcal of Puddings, banana, dry mix, instant, with added oil contain 3.7 times more Phosphorus and 197.6 times more Sodium than Almond paste.
• 500 calories of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Almond paste as well as Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almond paste have 5.3 times more Fat, 1.4 times more Omega 3, 2.4 times more Omega 6, more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While 500 kcal of Puddings, banana, dry mix, instant, with added oil contain 2.2 times more Carbohydrate than Almond paste.
• Both Almond paste and Puddings, banana, dry mix, instant, with added oil offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Omega 3, Fiber and Protein