Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat, fat freeVS Almonds

Weight per 500 calories

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

538g

Almonds

86.4g

Almonds have 6.2 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, fat free, which is very high in comparison to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat, fat free or Almonds?

Macros Ratio

Protein Fat Carbs

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

89%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.66%1.6g

Fat

44.5%43g

1.6 gvs43 g

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

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0%0g

Saturated Fat

10.3%3.3g

0 gvs3.3 g

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

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0%0g

Omega 3

0.16%0.003g

0 gvs0.003 g

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

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0%0g

Omega 6

62.6%10.6g

0 gvs10.6 g

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

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1.85%5.38mg

Cholesterol

0%0mg

5.38 mgvs0 mg

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

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86.3%112g

Carbohydrate

14.3%18.6g

112 gvs18.6 g

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

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117%84.7g

Sugars

5.2%3.76g

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

84.7 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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4.24%1.6g

Fiber

28.4%10.8g

1.6 gvs10.8 g

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

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18.5%10.4g

Protein

32.6%18.3g

10.4 gvs18.3 g

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

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Vitamins

Puddings, chocolate, ready-to-eat, fat freevs 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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8.06%0.097mg

Vitamin B1

14.8%0.18mg

Thiamine

0.097 mgvs0.18 mg

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

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30.6%0.4mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.4 mgvs0.98 mg

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

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2.92%0.47mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs3.12 mg

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

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16%0.8mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.8 mgvs0.41 mg

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

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6.6%0.086mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.086 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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4.03%16μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

16 μgvs38 μg

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

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33.6%0.81μg

Vitamin B12

0%0μg

Cobalamin

0.81 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

148%22mg

Tocopherols and Tocotrienols

0 mgvs22 mg

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

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0.45%0.54μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.54 μgvs0 μg

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

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Minerals

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

21%210mg

Calcium

23.2%232mg

210 mgvs232 mg

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

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49.6%0.45mg

Copper

99%0.89mg

0.45 mgvs0.89 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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114%9.1mg

Iron

40%3.2mg

9.1 mgvs3.2 mg

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

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19.2%80.6mg

Magnesium

55.5%233mg

80.6 mgvs233 mg

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

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18.2%0.42mg

Manganese

82%1.9mg

0.42 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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41.5%290mg

Phosphorus

59.3%415mg

290 mgvs415 mg

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

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33%1118mg

Potassium

18.6%633mg

1118 mgvs633 mg

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

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15.6%8.6μg

Selenium

6.44%3.54μg

8.6 μgvs3.54 μg

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

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55%828mg

Sodium

0.058%0.86mg

828 mgvs0.86 mg

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

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14.7%1.6mg

Zinc

24.5%2.7mg

1.6 mgvs2.7 mg

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

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11%410g

Water

0.1%3.8g

410 gvs3.8 g

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

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Lets compare vitamin content per 500 calories of Puddings, chocolate, ready-to-eat, fat free vs Almonds:

Puddings, chocolate, ready-to-eat, fat free have 2 times more Vitamin B5 and more Vitamin B12 than Almonds.
While Almonds contain 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 6.7 times more Vitamin B3, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, ready-to-eat, fat free vs Almonds:

Puddings, chocolate, ready-to-eat, fat free have 2.8 times more Iron, 1.8 times more Potassium, 2.4 times more Selenium, 958.8 times more Sodium and 107.6 times more Water than Almonds.
While Almonds contain 2 times more Copper, 2.9 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free and Almonds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Puddings, chocolate, ready-to-eat, fat free have 6 times more Carbohydrate and 22.5 times more Sugars than Almonds.
While Almonds contain 26.7 times more Fat, more Saturated Fat, more Omega 6, 6.7 times more Fiber and 1.8 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free and Almonds have similar amounts of Energy per 500 kcal.
Both Puddings, chocolate, ready-to-eat, fat free as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, chocolate, ready-to-eat, fat freeVS Frostings, chocolate, creamy, dry mixAlmondsVS Frostings, chocolate, creamy, dry mixPuddings, chocolate, ready-to-eat, fat freeVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat, fat freeVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat, fat free or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: