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

Weight per 300 calories

Puddings, vanilla, dry mix, regular

79.2g

Almonds

51.8g

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

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

Macros Ratio

Protein Fat Carbs

Puddings, vanilla, dry mix, regular

99%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Puddings, vanilla, dry mix, regularvs 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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0.33%0.32g

Fat

26.7%26g

0.32 gvs26 g

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

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0.22%0.071g

Saturated Fat

6.16%1.97g

0.071 gvs1.97 g

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

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0.49%0.008g

Omega 3

0.097%0.002g

0.008 gvs0.002 g

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

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0.74%0.13g

Omega 6

37.6%6.4g

0.13 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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86.6%63g

Sugars

3.1%2.25g

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

63 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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1.25%0.47g

Fiber

17%6.48g

0.47 gvs6.48 g

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

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0.42%0.24g

Protein

19.6%11g

0.24 gvs11 g

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

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Vitamins

Puddings, vanilla, dry mix, regularvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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0%0mg

Vitamin B1

8.85%0.11mg

Thiamine

0 mgvs0.11 mg

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

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0.79%0.01mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.01 mgvs0.59 mg

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

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0.005%0.001mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.001 mgvs1.87 mg

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

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0%0mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0 mgvs0.24 mg

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

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0%0mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0 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%0μg

Vitamin B12

0%0μg

Cobalamin

0 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%0mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0 mgvs13.3 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Puddings, vanilla, dry mix, regularvs Almonds

0.4%3.96mg

Calcium

14%139mg

3.96 mgvs139 mg

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

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1.85%0.017mg

Copper

59.4%0.53mg

0.017 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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0.79%0.063mg

Iron

24%1.92mg

0.063 mgvs1.92 mg

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

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0%0mg

Magnesium

33.3%140mg

0 mgvs140 mg

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

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0.28%0.006mg

Manganese

49%1.13mg

0.006 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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0.23%1.6mg

Phosphorus

35.6%249mg

1.6 mgvs249 mg

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

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0.47%16mg

Potassium

11%380mg

16 mgvs380 mg

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

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1.3%0.71μg

Selenium

3.86%2.12μg

0.71 μgvs2.12 μg

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

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32.3%485mg

Sodium

0.035%0.52mg

485 mgvs0.52 mg

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

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0.14%0.016mg

Zinc

14.7%1.6mg

0.016 mgvs1.6 mg

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

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0.083%3.1g

Water

0.062%2.3g

3.1 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, regular vs Almonds:

Almonds contain more Vitamin B1, 57.3 times more Vitamin B2, 2368.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Puddings, vanilla, dry mix, regular.
Both Puddings, vanilla, dry mix, regular 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, regular vs Almonds:

Puddings, vanilla, dry mix, regular have 936.5 times more Sodium than Almonds.
While Almonds contain 35.2 times more Calcium, 32.1 times more Copper, 30.4 times more Iron, more Magnesium, 178.3 times more Manganese, 157.4 times more Phosphorus, 24 times more Potassium, 3 times more Selenium and 102.1 times more Zinc than Puddings, vanilla, dry mix, regular.

Comparison of macro-nutrients per 300 calories:

Puddings, vanilla, dry mix, regular have 6.6 times more Carbohydrate and 27.9 times more Sugars than Almonds.
While Almonds contain 81.7 times more Fat, 27.7 times more Saturated Fat, 50.4 times more Omega 6, 13.6 times more Fiber and 46.1 times more Protein than Puddings, vanilla, dry mix, regular.
Both Puddings, vanilla, dry mix, regular and Almonds have similar amounts of Energy per 300 kcal.
Both Puddings, vanilla, dry mix, regular 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, regularVS Candies, praline, prepared-from-recipeAlmondsVS Candies, praline, prepared-from-recipePuddings, vanilla, dry mix, regularVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: