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

Weight per 300 calories

Puddings, vanilla, dry mix, instant

79.6g

Roasted Almonds

50.2g

Dry Roasted Almonds have 1.6 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 Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Puddings, vanilla, dry mix, instant

99%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Puddings, vanilla, dry mix, instantvs Roasted 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

27%26.4g

0.48 gvs26.4 g

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

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1.07%0.34g

Saturated Fat

6.4%2.05g

0.34 gvs2.05 g

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

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0.05%0.001g

Omega 3

0.31%0.005g

0.001 gvs0.005 g

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

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0.042%0.007g

Omega 6

38.2%6.5g

0.007 gvs6.5 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

8.1%10.5g

74 gvs10.5 g

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

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102%74g

Sugars

3.36%2.44g

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

74 gvs2.44 g

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

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Fructose

0.007%0.005g

≤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 gvs0.005 g

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

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Glucose

%0.005g

NA gvs0.005 g

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

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Sucrose

%2.4g

NA gvs2.4 g

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

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0%0g

Fiber

14.4%5.47g

0 gvs5.47 g

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

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0%0g

Protein

18.8%10.5g

0 gvs10.5 g

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

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Vitamins

Puddings, vanilla, dry mix, instantvs Roasted 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

3.2%0.039mg

Thiamine

0.002 mgvs0.039 mg

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

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1.7%0.022mg

Vitamin B2

46%0.6mg

Riboflavin

0.022 mgvs0.6 mg

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

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0.03%0.005mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

0.005 mgvs1.82 mg

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

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0.41%0.021mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

0.021 mgvs0.16 mg

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

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0.12%0.002mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.002 mgvs0.068 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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0%0μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

0 μgvs27.6 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

80%12mg

Tocopherols and Tocotrienols

0.016 mgvs12 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 Roasted Almonds

0.95%9.55mg

Calcium

13.4%134mg

9.55 mgvs134 mg

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

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8.22%0.074mg

Copper

61.3%0.55mg

0.074 mgvs0.55 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

23.4%1.87mg

0.008 mgvs1.87 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

48.7%1.1mg

0 mgvs1.1 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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80%561mg

Phosphorus

33.8%236mg

561 mgvs236 mg

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

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0.28%9.55mg

Potassium

10.5%358mg

9.55 mgvs358 mg

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

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1%0.56μg

Selenium

1.82%1μg

0.56 μgvs1 μg

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

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74.3%1114mg

Sodium

0.1%1.5mg

1114 mgvs1.5 mg

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

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0.43%0.048mg

Zinc

15%1.66mg

0.048 mgvs1.66 mg

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

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0.056%2.07g

Water

0.033%1.2g

2.07 gvs1.2 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 Roasted Almonds:

Dry Roasted Almonds contain 24.3 times more Vitamin B1, 27 times more Vitamin B2, 382.1 times more Vitamin B3, 7.8 times more Vitamin B5, 42.9 times more Vitamin B6, more Vitamin B9 and 753.4 times more Vitamin E than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant as well as Dry Roasted 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 Roasted Almonds:

Puddings, vanilla, dry mix, instant have 2.4 times more Phosphorus and 740.2 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 14.1 times more Calcium, 7.4 times more Copper, 235.2 times more Iron, 175.9 times more Magnesium, more Manganese, 37.5 times more Potassium and 34.8 times more Zinc than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant as well as Dry Roasted Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Puddings, vanilla, dry mix, instant have 7 times more Carbohydrate and 30.3 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 55.2 times more Fat, 6 times more Saturated Fat, 906.8 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
Both Puddings, vanilla, dry mix, instant as well as Dry Roasted 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, regularRoasted AlmondsVS Puddings, vanilla, dry mix, regularPuddings, vanilla, dry mix, instantVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: