Comparing Nutrients in 5 ounces Blanched Almonds VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Blanched Almonds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	29% 836kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	91% 118g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	0% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	15% 5.67g	38g per day for Men 19-50 years
Protein	54% 30.3g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	22.6% 0.27mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	17.4% 69.5μg	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% 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	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

	Blanched Almonds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	33.5% 335mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	58% 4.65mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	97% 682mg	146% 1022mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	98% 1474mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Puddings, coconut cream, dry mix, instant per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds 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 Blanched Almonds vs Puddings, coconut cream, dry mix, instant:

• 5 ounces of Blanched Almonds have 14.7 times more Vitamin B1, 13.4 times more Vitamin B2, 16 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6, 24.5 times more Vitamin B9 and 296.9 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
• 5 ounces of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Blanched Almonds 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 Blanched Almonds vs Puddings, coconut cream, dry mix, instant:

• 5 ounces of Blanched Almonds have 29.5 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 15.8 times more Magnesium, 3.8 times more Manganese, 6.9 times more Potassium and 9.9 times more Zinc than Puddings, coconut cream, dry mix, instant.
• While 5 oz of Puddings, coconut cream, dry mix, instant contain 1.5 times more Phosphorus and 54.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds 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 Blanched Almonds have 1.4 times more Energy, 5.3 times more Fat, more Omega 6, 2.5 times more Fiber and 23.8 times more Protein than Puddings, coconut cream, dry mix, instant.
• While 5 oz of Puddings, coconut cream, dry mix, instant contain 2.5 times more Saturated Fat, 4.5 times more Carbohydrate and 13.8 times more Sugars than Blanched Almonds.
• 5 ounces of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3 in five ounces.