Comparing Nutrients in 7 ounces Almonds VS Puddings, vanilla, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Almonds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	39.6% 1149kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	6.3% 2g	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% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	34.5% 45g	130g per day for Men 19-50 years
Sugars	12% 8.63g	46.5% 33.7g	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	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 30g	g per day for Men 19-50 years
Fiber	65.3% 25g	0% 0g	38g per day for Men 19-50 years
Protein	75% 42g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	2.9% 0.038mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	53.4% 534mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	3.97% 0.036mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	0.95% 0.022mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	22.8% 341mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.84% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Puddings, vanilla, ready-to-eat:

• Almonds have 10.8 times more Vitamin B1, 16 times more Vitamin B2, 63.5 times more Vitamin B3, 3.1 times more Vitamin B5, 7.2 times more Vitamin B6, 22 times more Vitamin B9 and 85.4 times more Vitamin E than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Almonds.
• Both Almonds as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Puddings, vanilla, ready-to-eat:

• Almonds have 5.5 times more Calcium, 57.3 times more Copper, 41.2 times more Iron, 67.5 times more Magnesium, 198.1 times more Manganese, 11.7 times more Phosphorus, 11.3 times more Potassium, more Selenium and 19.5 times more Zinc than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 172 times more Sodium and 16.2 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 4.5 times more Energy, 13.2 times more Fat, 3.7 times more Saturated Fat, 141.7 times more Omega 6, more Fiber and 14.6 times more Protein than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 3.9 times more Sugars than Almonds.
• Both Almonds and Puddings, vanilla, ready-to-eat have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.