Comparing Nutrients in 100 calories Roasted Almonds VS Puddings, chocolate, ready-to-eat, fat free

Weight per 100 calories

• Roasted Almonds: 16.7g
• Puddings, chocolate, ready-to-eat, fat free: 108g

Roasted Almonds have 6.4 times more energy per 100g than Puddings, chocolate, ready-to-eat, fat free. It has very high energy density when compared to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

Discover which food has more nutrients per 100 calories - Roasted Almonds or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Roasted Almonds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.37% 1.08mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	23.4% 17g	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	0.002% 0.002g	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	0.85% 0.32g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	3.7% 2.08g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.12% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	0.58% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	1.32% 0.017mg	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	2.3% 9.2μg	0.81% 3.23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.72% 0.16μg	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	26.6% 4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.09% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	4.5% 45mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	9.9% 0.089mg	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	7.8% 0.62mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	3.84% 16mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	3.65% 0.084mg	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	11.3% 78.8mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	6.58% 224mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	2.2% 82g	3700g per day for Men 19-50 years

Roasted Almonds VS Puddings, Chocolate, Ready-to-eat, Fat Free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or Puddings, chocolate, ready-to-eat, fat free?

Lets compare vitamin content per 100 calories of Roasted Almonds vs Puddings, chocolate, ready-to-eat, fat free:

• 100 calories of Roasted Almonds have 2.5 times more Vitamin B2, 6.5 times more Vitamin B3, 2.9 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• While 100 kcal of Puddings, chocolate, ready-to-eat, fat free contain 3 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin B12
• 100 calories of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Almonds vs Puddings, chocolate, ready-to-eat, fat free:

• 100 calories of Roasted Almonds have 2.1 times more Copper, 2.9 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While 100 kcal of Puddings, chocolate, ready-to-eat, fat free contain 2.9 times more Iron, 1.9 times more Potassium, 5.1 times more Selenium, 330.1 times more Sodium and 203.4 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Puddings, chocolate, ready-to-eat, fat free contain similar levels of Calcium per 100 calories.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 27.2 times more Fat, more Saturated Fat, more Omega 6, 5.7 times more Fiber and 1.7 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While 100 kcal of Puddings, chocolate, ready-to-eat, fat free contain 6.4 times more Carbohydrate and 20.8 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Puddings, chocolate, ready-to-eat, fat free offer comparable quantities of Energy per 100 calories.
• 100 calories of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Dry Roasted Almonds as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 in 100 calories.