Comparing Nutrients in 300 calories Puddings, vanilla, dry mix, instantVS Almonds

Weight per 300 calories

Puddings, vanilla, dry mix, instant

79.6g

Almonds

51.8g

Almonds have 1.5 times more energy per unit of mass than Puddings, vanilla, dry mix, instant, which is very high in comparison to other foods. Puddings, vanilla, dry mix, instant having high energy density.

Which food has more nutrients per 300 calories - Puddings, vanilla, dry mix, instant or Almonds?

Macros Ratio

Protein Fat Carbs

Puddings, vanilla, dry mix, instant

99%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Puddings, vanilla, dry mix, instantvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.48g

Fat

26.7%26g

0.48 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.07%0.34g

Saturated Fat

6.16%1.97g

0.34 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.05%0.001g

Omega 3

0.097%0.002g

0.001 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.042%0.007g

Omega 6

37.6%6.4g

0.007 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57%74g

Carbohydrate

8.6%11g

74 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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102%74g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

74 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

17%6.48g

0 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0%0g

Protein

19.6%11g

0 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Puddings, vanilla, dry mix, instantvs Almonds

0.088%0.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.8 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.13%0.002mg

Vitamin B1

8.85%0.11mg

Thiamine

0.002 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.7%0.022mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.022 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.03%0.005mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.005 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.41%0.021mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.021 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.12%0.002mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.002 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

0 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.66%0.016μg

Vitamin B12

0%0μg

Cobalamin

0.016 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.11%0.016mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.016 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.066%0.08μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.08 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Puddings, vanilla, dry mix, instantvs Almonds

0.95%9.55mg

Calcium

14%139mg

9.55 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.22%0.074mg

Copper

59.4%0.53mg

0.074 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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0.099%0.008mg

Iron

24%1.92mg

0.008 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.19%0.8mg

Magnesium

33.3%140mg

0.8 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0%0mg

Manganese

49%1.13mg

0 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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80%561mg

Phosphorus

35.6%249mg

561 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.28%9.55mg

Potassium

11%380mg

9.55 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1%0.56μg

Selenium

3.86%2.12μg

0.56 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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74.3%1114mg

Sodium

0.035%0.52mg

1114 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.43%0.048mg

Zinc

14.7%1.6mg

0.048 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.056%2.07g

Water

0.062%2.3g

2.07 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Puddings, vanilla, dry mix, instant vs Almonds:

Almonds contain 66.7 times more Vitamin B1, 26.5 times more Vitamin B2, 392.6 times more Vitamin B3, 11.8 times more Vitamin B5, 44.6 times more Vitamin B6, more Vitamin B9 and 834.4 times more Vitamin E than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, vanilla, dry mix, instant vs Almonds:

Puddings, vanilla, dry mix, instant have 2.3 times more Phosphorus and 2150.1 times more Sodium than Almonds.
While Almonds contain 14.6 times more Calcium, 7.2 times more Copper, 241.6 times more Iron, 175.8 times more Magnesium, more Manganese, 39.8 times more Potassium, 3.8 times more Selenium and 33.9 times more Zinc than Puddings, vanilla, dry mix, instant.

Comparison of macro-nutrients per 300 calories:

Puddings, vanilla, dry mix, instant have 6.6 times more Carbohydrate and 32.8 times more Sugars than Almonds.
While Almonds contain 54.2 times more Fat, 5.7 times more Saturated Fat, 891.6 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant and Almonds have similar amounts of Energy per 300 kcal.
Both Puddings, vanilla, dry mix, instant as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Puddings, vanilla, dry mix, instantVS Puddings, vanilla, dry mix, regularAlmondsVS Puddings, vanilla, dry mix, regularPuddings, vanilla, dry mix, instantVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Puddings, vanilla, dry mix, instantVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Puddings, vanilla, dry mix, instant or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: