Comparing Nutrients in 5 ounces Puddings, chocolate, ready-to-eat, fat free VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.55% 132kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.8% 29.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	30.8% 22.3g	8.9% 6.45g	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	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	39% 15g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	13% 0.17mg	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	1.06% 4.25μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.86% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0% 0mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	150% 1.35mg	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	30% 2.4mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	152% 3.5mg	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	11% 76.5mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.92% 108g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat, fat free VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Puddings, chocolate, ready-to-eat, fat free vs Oil Roasted Almonds:

• 5 ounces of Puddings, chocolate, ready-to-eat, fat free have more Vitamin B12 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.1 times more Vitamin B1, 10.6 times more Vitamin B2, 42.1 times more Vitamin B3, 1.5 times more Vitamin B5, 7.4 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• 5 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Puddings, chocolate, ready-to-eat, fat free vs Oil Roasted Almonds:

• 5 ounces of Puddings, chocolate, ready-to-eat, fat free have 154 times more Sodium and 27.2 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 7.5 times more Calcium, 11.5 times more Copper, 2.2 times more Iron, 18.3 times more Magnesium, 31.5 times more Manganese, 8.6 times more Phosphorus, 3.4 times more Potassium, 2.6 times more Selenium and 10.2 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, chocolate, ready-to-eat, fat free have 3.5 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.5 times more Energy, 183.9 times more Fat, more Saturated Fat, more Omega 6, 35 times more Fiber and 11 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Oil Roasted Almonds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Puddings, chocolate, ready-to-eat, fat free as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.