Comparing Nutrients in 100 grams Roasted Almonds VS 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	20.6% 598kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 21g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	21.7% 15.8g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	37.4% 21g	3.45% 1.93g	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	6.4% 0.077mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	0.54% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	1.23% 0.016mg	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	13.8% 55μg	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.25% 0.15μg	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	159% 24mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	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	27% 268mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	9.22% 0.083mg	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	46.6% 3.73mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	3.4% 0.078mg	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	67.3% 471mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.06% 76.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 4.3 times more Vitamin B1, 16.2 times more Vitamin B2, 41.8 times more Vitamin B3, 2.2 times more Vitamin B5, 8.5 times more Vitamin B6, 18.3 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain more Vitamin B12 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 g.

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

• Dry Roasted Almonds have 6.9 times more Calcium, 13.2 times more Copper, 2.2 times more Iron, 18.6 times more Magnesium, 28.6 times more Manganese, 8.7 times more Phosphorus, 3.4 times more Potassium, 1.3 times more Selenium and 11 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 51.3 times more Sodium and 31.6 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 6.4 times more Energy, 175.1 times more Fat, more Saturated Fat, more Omega 6, 36.3 times more Fiber and 10.9 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 3.2 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Carbohydrate per 100 g.
• Both Dry Roasted Almonds as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.