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

Weight per 500 calories

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

538g

Roasted Almonds

83.6g

Dry Roasted Almonds have 6.4 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 Roasted Almonds?

Macros Ratio

Protein Fat Carbs

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

89%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

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

45.3%44g

1.6 gvs44 g

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

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0%0g

Saturated Fat

10.7%3.42g

0 gvs3.42 g

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

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0%0g

Omega 3

0.52%0.008g

0 gvs0.008 g

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

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0%0g

Omega 6

63.7%11g

0 gvs11 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

13.5%17.6g

112 gvs17.6 g

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

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117%84.7g

Sugars

5.6%4.06g

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

84.7 gvs4.06 g

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

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Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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4.24%1.6g

Fiber

24%9.1g

1.6 gvs9.1 g

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

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18.5%10.4g

Protein

31.3%17.5g

10.4 gvs17.5 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 Roasted 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

5.37%0.064mg

Thiamine

0.097 mgvs0.064 mg

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

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30.6%0.4mg

Vitamin B2

77%1mg

Riboflavin

0.4 mgvs1 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%3.04mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs3.04 mg

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

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16%0.8mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

0.8 mgvs0.27 mg

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

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6.6%0.086mg

Vitamin B6

8.75%0.11mg

Pyridoxine

0.086 mgvs0.11 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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4.03%16μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

16 μgvs46 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

133%20mg

Tocopherols and Tocotrienols

0 mgvs20 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 Roasted Almonds

21%210mg

Calcium

22.4%224mg

210 mgvs224 mg

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

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49.6%0.45mg

Copper

102%0.92mg

0.45 mgvs0.92 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

39%3.1mg

9.1 mgvs3.1 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

81%1.87mg

0.42 mgvs1.87 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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41.5%290mg

Phosphorus

56.3%394mg

290 mgvs394 mg

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

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33%1118mg

Potassium

17.5%596mg

1118 mgvs596 mg

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

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15.6%8.6μg

Selenium

3.04%1.67μg

8.6 μgvs1.67 μg

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

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55%828mg

Sodium

0.17%2.5mg

828 mgvs2.5 mg

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

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14.7%1.6mg

Zinc

25%2.77mg

1.6 mgvs2.77 mg

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

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11%410g

Water

0.054%2g

410 gvs2 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 Roasted Almonds:

Puddings, chocolate, ready-to-eat, fat free have 1.5 times more Vitamin B1, 3 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.5 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B6, 2.9 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 Dry Roasted 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 Roasted Almonds:

Puddings, chocolate, ready-to-eat, fat free have 2.9 times more Iron, 1.9 times more Potassium, 5.1 times more Selenium, 330.1 times more Sodium and 203.4 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.1 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 Dry Roasted Almonds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Puddings, chocolate, ready-to-eat, fat free have 6.4 times more Carbohydrate and 20.8 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 27.2 times more Fat, more Saturated Fat, more Omega 6, 5.7 times more Fiber and 1.7 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Puddings, chocolate, ready-to-eat, fat free as well as Dry Roasted 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 mixRoasted AlmondsVS Frostings, chocolate, creamy, dry mixPuddings, chocolate, ready-to-eat, fat freeVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: