Comparing Nutrients in 7 ounces Almonds VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Almonds	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	39.6% 1149kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	119% 155g	130g per day for Men 19-50 years
Sugars	12% 8.63g	1.9% 1.4g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	32% 12g	38g per day for Men 19-50 years
Protein	75% 42g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	339% 51mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	53.4% 534mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	185% 1.66mg	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	92% 7.36mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	60.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	471% 3294mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	74.7% 2538mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	375% 5632mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.23% 8.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• Almonds have 10.3 times more Vitamin B1, 12.6 times more Vitamin B2, 9 times more Vitamin B3, 8.6 times more Vitamin B5, 3.4 times more Vitamin B6, 7.3 times more Vitamin B9 and 1281.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Almonds as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• Almonds have 2.1 times more Calcium, 1.2 times more Copper, 3 times more Magnesium, 3.1 times more Manganese and 7.6 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.5 times more Phosphorus, 1.7 times more Potassium and 2838 times more Sodium than Almonds.
• Both Almonds and Puddings, chocolate flavor, low calorie, instant, dry mix have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Energy, 20.8 times more Fat, 3.9 times more Saturated Fat, 94.1 times more Omega 6, 6.2 times more Sugars, 2 times more Fiber and 4 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While Puddings, chocolate flavor, low calorie, instant, dry mix contain 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.