Comparing Nutrients in 300 calories Puddings, vanilla, ready-to-eat, fat freeVS Almonds

Weight per 300 calories

Puddings, vanilla, ready-to-eat, fat free

337g

Almonds

51.8g

Almonds have 6.5 times more energy per unit of mass than Puddings, vanilla, ready-to-eat, fat free, which is very high in comparison to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat, fat free or Almonds?

Macros Ratio

Protein Fat Carbs

Puddings, vanilla, ready-to-eat, fat free

91%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Puddings, vanilla, ready-to-eat, fat freevs 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%0g

Fat

26.7%26g

0 gvs26 g

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

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0%0g

Saturated Fat

6.16%1.97g

0 gvs1.97 g

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

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0%0g

Omega 3

0.097%0.002g

0 gvs0.002 g

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

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0%0g

Omega 6

37.6%6.4g

0 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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52.3%68g

Carbohydrate

8.6%11g

68 gvs11 g

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

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70.3%51g

Sugars

3.1%2.25g

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

51 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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12%6.8g

Protein

19.6%11g

6.8 gvs11 g

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

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Vitamins

Puddings, vanilla, ready-to-eat, fat freevs Almonds

0.37%3.37μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.37 μgvs0 μg

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

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6.18%0.074mg

Vitamin B1

8.85%0.11mg

Thiamine

0.074 mgvs0.11 mg

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

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23%0.3mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.3 mgvs0.59 mg

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

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1.1%0.18mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.18 mgvs1.87 mg

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

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13.2%0.66mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.66 mgvs0.24 mg

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

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4.93%0.064mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.064 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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2.53%10μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

10 μgvs22.8 μg

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

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29.5%0.71μg

Vitamin B12

0%0μg

Cobalamin

0.71 μgvs0 μg

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

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4.5%4.04mg

Vitamin C

0%0mg

Ascorbic acid

4.04 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, ready-to-eat, fat freevs Almonds

13.5%135mg

Calcium

14%139mg

135 mgvs139 mg

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

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4.87%0.044mg

Copper

59.4%0.53mg

0.044 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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15%1.2mg

Iron

24%1.92mg

1.2 mgvs1.92 mg

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

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5.6%23.6mg

Magnesium

33.3%140mg

23.6 mgvs140 mg

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

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0.59%0.013mg

Manganese

49%1.13mg

0.013 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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26%182mg

Phosphorus

35.6%249mg

182 mgvs249 mg

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

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10.7%364mg

Potassium

11%380mg

364 mgvs380 mg

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

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10.4%5.73μg

Selenium

3.86%2.12μg

5.73 μgvs2.12 μg

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

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43%644mg

Sodium

0.035%0.52mg

644 mgvs0.52 mg

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

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7.05%0.78mg

Zinc

14.7%1.6mg

0.78 mgvs1.6 mg

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

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7%259g

Water

0.062%2.3g

259 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, ready-to-eat, fat free vs Almonds:

Puddings, vanilla, ready-to-eat, fat free have 2.7 times more Vitamin B5, more Vitamin B12 and more Vitamin C than Almonds.
While Almonds contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 10.7 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin E than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free and Almonds have similar amounts of Vitamin B6 per 300 kcal.
Both Puddings, vanilla, ready-to-eat, fat free as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, vanilla, ready-to-eat, fat free vs Almonds:

Puddings, vanilla, ready-to-eat, fat free have 2.7 times more Selenium, 1242.6 times more Sodium and 113.5 times more Water than Almonds.
While Almonds contain 12.2 times more Copper, 1.6 times more Iron, 5.9 times more Magnesium, 83.7 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free and Almonds have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Puddings, vanilla, ready-to-eat, fat free have 6.1 times more Carbohydrate and 22.6 times more Sugars than Almonds.
While Almonds contain more Fat, more Saturated Fat, more Omega 6, more Fiber and 1.6 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free and Almonds have similar amounts of Energy per 300 kcal.
Both Puddings, vanilla, ready-to-eat, fat free 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, ready-to-eat, fat freeVS Puddings, tapioca, ready-to-eat, fat freeAlmondsVS Puddings, tapioca, ready-to-eat, fat freePuddings, vanilla, ready-to-eat, fat freeVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Puddings, vanilla, ready-to-eat, fat freeVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat, fat free or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: