Comparing Nutrients in 5 ounces Blanched Almonds VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Blanched Almonds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	29% 836kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	25% 32.6g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	33.6% 24.3g	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	0% 0g	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	% 0.043g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 22g	g per day for Men 19-50 years
Fiber	37% 14g	0% 0g	38g per day for Men 19-50 years
Protein	54% 30.3g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	1.1% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	1.96% 0.026mg	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	17.4% 69.5μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	224% 33.7mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	33.5% 335mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	14.5% 0.13mg	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	58% 4.65mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	7.27% 0.17mg	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	97% 682mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	14.4% 215mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.66% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Puddings, chocolate, ready-to-eat per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Puddings, chocolate, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Puddings, chocolate, ready-to-eat:

• 5 ounces of Blanched Almonds have 8 times more Vitamin B1, 9.9 times more Vitamin B2, 28.5 times more Vitamin B3, 1.3 times more Vitamin B5, 6.4 times more Vitamin B6, 16.3 times more Vitamin B9 and 76.6 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• While 5 oz of Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin B12
• 5 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Blanched Almonds as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Puddings, chocolate, ready-to-eat:

• 5 ounces of Blanched Almonds have 4.6 times more Calcium, 11.2 times more Copper, 2.6 times more Iron, 14.9 times more Magnesium, 15.6 times more Manganese, 8.6 times more Phosphorus, 3.6 times more Potassium, more Selenium and 8.7 times more Zinc than Puddings, chocolate, ready-to-eat.
• While 5 oz of Puddings, chocolate, ready-to-eat contain 8 times more Sodium than Blanched Almonds.
• 5 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 4.2 times more Energy, 11.4 times more Fat, 3.1 times more Saturated Fat, 120 times more Omega 6, more Fiber and 10.2 times more Protein than Puddings, chocolate, ready-to-eat.
• While 5 oz of Puddings, chocolate, ready-to-eat contain 3.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Puddings, chocolate, ready-to-eat offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 and Fiber
• Both Blanched Almonds as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 in five ounces.