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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Almonds	Recommended Dietary Allowance
Energy	9.7% 282kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	47% 34g	12% 8.63g	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	0.3% 0.22g	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	% 0g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 30.8g	% 7.84g	g per day for Men 19-50 years
Fiber	0% 0g	65.3% 25g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Almonds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	4.1% 0.62mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Almonds	Recommended Dietary Allowance
Calcium	10% 101mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	227% 2.05mg	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	31.5% 2.52mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 111mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have more Vitamin A and more Vitamin B12 than Almonds.
• While Almonds contain 8.5 times more Vitamin B1, 15.8 times more Vitamin B2, 29.4 times more Vitamin B3, 1.9 times more Vitamin B5, 7.6 times more Vitamin B6, 14.7 times more Vitamin B9 and 82.7 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Almonds have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 7 oz.

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

• Puddings, chocolate, ready-to-eat have 152 times more Sodium and 15.8 times more Water than Almonds.
• While Almonds contain 5.3 times more Calcium, 11.2 times more Copper, 2.9 times more Iron, 15 times more Magnesium, 18.5 times more Manganese, 8.6 times more Phosphorus, 4 times more Potassium, more Selenium and 9.2 times more Zinc than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 7 ounces:

• Puddings, chocolate, ready-to-eat have 3.9 times more Sugars than Almonds.
• While Almonds contain 4.1 times more Energy, 10.9 times more Fat, 3 times more Saturated Fat, 119.7 times more Omega 6, more Fiber and 10.1 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Puddings, chocolate, ready-to-eat as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.