Comparing Nutrients in 5 ounces Almond paste VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Almond paste	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	22.4% 649kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	91% 118g	130g per day for Men 19-50 years
Sugars	71% 51.4g	125% 91g	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	18% 6.8g	15% 5.67g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Almond paste	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	9.7% 0.12mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	4.47% 0.058mg	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	26% 103μg	0.71% 2.83μg	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	0.16% 0.14mg	0.47% 0.43mg	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	128% 19mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	24.4% 244mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	23.8% 0.21mg	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	28.3% 2.27mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	30% 0.69mg	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	52.2% 366mg	146% 1022mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	98% 1474mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Puddings, coconut cream, dry mix, instant per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Puddings, coconut cream, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Puddings, coconut cream, dry mix, instant:

• 5 ounces of Almond paste have 6.3 times more Vitamin B1, 7.8 times more Vitamin B2, 6.5 times more Vitamin B3, 36.5 times more Vitamin B9 and 169.3 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
• Both Almond paste and Puddings, coconut cream, dry mix, instant provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Almond paste as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Puddings, coconut cream, dry mix, instant:

• 5 ounces of Almond paste have 21.5 times more Calcium, 3 times more Copper, 2.2 times more Iron, 7.6 times more Magnesium, 1.8 times more Manganese, 3.3 times more Potassium and 4.9 times more Zinc than Puddings, coconut cream, dry mix, instant.
• While 5 oz of Puddings, coconut cream, dry mix, instant contain 2.8 times more Phosphorus and 115.6 times more Sodium than Almond paste.
• Both Almond paste and Puddings, coconut cream, dry mix, instant contain similar levels of Selenium per five ounces.
• 5 ounces of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 2.8 times more Fat, more Omega 3, more Omega 6 and 10 times more Protein than Puddings, coconut cream, dry mix, instant.
• While 5 oz of Puddings, coconut cream, dry mix, instant contain 3.8 times more Saturated Fat, 1.7 times more Carbohydrate and 1.8 times more Sugars than Almond paste.
• Both Almond paste and Puddings, coconut cream, dry mix, instant offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3, Omega 6 and Protein