Comparing Nutrients in 500 calories Puddings, lemon, dry mix, regularVS Almonds

Weight per 500 calories

Puddings, lemon, dry mix, regular

138g

Almonds

86.4g

Almonds have 1.6 times more energy per unit of mass than Puddings, lemon, dry mix, regular, which is very high in comparison to other foods. Puddings, lemon, dry mix, regular having high energy density.

Which food has more nutrients per 500 calories - Puddings, lemon, dry mix, regular or Almonds?

Macros Ratio

Protein Fat Carbs

Puddings, lemon, dry mix, regular

99%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Puddings, lemon, dry mix, regularvs 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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0.71%0.69g

Fat

44.5%43g

0.69 gvs43 g

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

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Saturated Fat

10.3%3.3g

NA gvs3.3 g

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

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Omega 3

0.16%0.003g

NA gvs0.003 g

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

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Omega 6

62.6%10.6g

NA gvs10.6 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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97%126g

Carbohydrate

14.3%18.6g

126 gvs18.6 g

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

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Sugars

5.2%3.76g

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

NA 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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0.36%0.14g

Fiber

28.4%10.8g

0.14 gvs10.8 g

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

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0.25%0.14g

Protein

32.6%18.3g

0.14 gvs18.3 g

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

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Vitamins

Puddings, lemon, 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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0.57%0.007mg

Vitamin B1

14.8%0.18mg

Thiamine

0.007 mgvs0.18 mg

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

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2.54%0.033mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.033 mgvs0.98 mg

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

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0.16%0.026mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

0.026 mgvs3.12 mg

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

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0.83%0.041mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.041 mgvs0.41 mg

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

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0.53%0.007mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.007 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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0%0μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

0 μgvs38 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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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Puddings, lemon, dry mix, regularvs Almonds

0.69%6.9mg

Calcium

23.2%232mg

6.9 mgvs232 mg

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

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3.67%0.033mg

Copper

99%0.89mg

0.033 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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2.93%0.23mg

Iron

40%3.2mg

0.23 mgvs3.2 mg

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

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1.3%5.5mg

Magnesium

55.5%233mg

5.5 mgvs233 mg

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

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1.5%0.034mg

Manganese

82%1.9mg

0.034 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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0.59%4.13mg

Phosphorus

59.3%415mg

4.13 mgvs415 mg

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

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0.2%6.9mg

Potassium

18.6%633mg

6.9 mgvs633 mg

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

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2.75%1.5μg

Selenium

6.44%3.54μg

1.5 μgvs3.54 μg

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

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46.5%697mg

Sodium

0.058%0.86mg

697 mgvs0.86 mg

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

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0.25%0.028mg

Zinc

24.5%2.7mg

0.028 mgvs2.7 mg

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

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0.19%7.16g

Water

0.1%3.8g

7.16 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, lemon, dry mix, regular vs Almonds:

Almonds contain 25.7 times more Vitamin B1, 29.7 times more Vitamin B2, 119.4 times more Vitamin B3, 9.8 times more Vitamin B5, 17.2 times more Vitamin B6 and more Vitamin B9 than Puddings, lemon, dry mix, regular.
Both Puddings, lemon, dry mix, regular as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Puddings, lemon, dry mix, regular vs Almonds:

Puddings, lemon, dry mix, regular have 807.1 times more Sodium than Almonds.
While Almonds contain 33.7 times more Calcium, 26.9 times more Copper, 13.7 times more Iron, 42.3 times more Magnesium, 54.6 times more Manganese, 100.5 times more Phosphorus, 91.9 times more Potassium, 2.3 times more Selenium and 97.8 times more Zinc than Puddings, lemon, dry mix, regular.

Comparison of macro-nutrients per 500 calories:

Puddings, lemon, dry mix, regular have 6.8 times more Carbohydrate than Almonds.
While Almonds contain 62.6 times more Fat, 78.4 times more Fiber and 132.6 times more Protein than Puddings, lemon, dry mix, regular.
Both Puddings, lemon, dry mix, regular and Almonds have similar amounts of Energy per 500 kcal.
Both Puddings, lemon, dry mix, regular as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, lemon, dry mix, regularVS SugarAlmondsVS SugarPuddings, lemon, dry mix, regularVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Puddings, lemon, dry mix, regularVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, lemon, dry mix, regular or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: