Comparing Nutrients in 500 calories Puddings, vanilla, dry mix, instantVS Oil Roasted Almonds

Weight per 500 calories

Puddings, vanilla, dry mix, instant

133g

Oil Roasted Almonds

82.4g

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

Which food has more nutrients per 500 calories - Puddings, vanilla, dry mix, instant or Oil Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Puddings, vanilla, dry mix, instant

99%

Oil Roasted Almonds

13%

76%

11%

500 kcal ▼

Macro Nutrients

Puddings, vanilla, dry mix, instantvs Oil 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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0.82%0.8g

Fat

47%45.4g

0.8 gvs45.4 g

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

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1.8%0.57g

Saturated Fat

11%3.47g

0.57 gvs3.47 g

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

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0.083%0.001g

Omega 3

0%0g

0.001 gvs0 g

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

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0.07%0.012g

Omega 6

65.5%11g

0.012 gvs11 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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95%123g

Carbohydrate

11.2%14.6g

123 gvs14.6 g

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

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170%123g

Sugars

5.17%3.75g

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

123 gvs3.75 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.033g

NA gvs0.033 g

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

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Sucrose

%3.6g

NA gvs3.6 g

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

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0%0g

Fiber

22.8%8.65g

0 gvs8.65 g

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

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0%0g

Protein

31.2%17.5g

0 gvs17.5 g

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

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Vitamins

Puddings, vanilla, dry mix, instantvs Oil Roasted Almonds

0.15%1.33μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.33 μgvs0 μg

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

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0.22%0.003mg

Vitamin B1

6.3%0.076mg

Thiamine

0.003 mgvs0.076 mg

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

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2.86%0.037mg

Vitamin B2

49.5%0.64mg

Riboflavin

0.037 mgvs0.64 mg

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

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0.05%0.008mg

Vitamin B3

19%3mg

Niacin, nicotinic acid, niacinamide

0.008 mgvs3 mg

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

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0.69%0.034mg

Vitamin B5

3.77%0.19mg

Pantothenic acid

0.034 mgvs0.19 mg

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

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0.2%0.003mg

Vitamin B6

7.48%0.097mg

Pyridoxine

0.003 mgvs0.097 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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0%0μg

Vitamin B9

5.56%22.2μg

Folates and Folic Acid

0 μgvs22.2 μg

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

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1.1%0.027μg

Vitamin B12

0%0μg

Cobalamin

0.027 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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0.18%0.027mg

Vitamin E

143%21.4mg

Tocopherols and Tocotrienols

0.027 mgvs21.4 mg

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

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0.11%0.13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.13 μgvs0 μg

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

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Minerals

Puddings, vanilla, dry mix, instantvs Oil Roasted Almonds

1.6%16mg

Calcium

24%240mg

16 mgvs240 mg

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

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13.7%0.12mg

Copper

87.4%0.79mg

0.12 mgvs0.79 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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0.17%0.013mg

Iron

38%3.03mg

0.013 mgvs3.03 mg

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

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0.32%1.33mg

Magnesium

53.7%226mg

1.33 mgvs226 mg

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

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0%0mg

Manganese

88%2.03mg

0 mgvs2.03 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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134%935mg

Phosphorus

55%384mg

935 mgvs384 mg

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

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0.47%16mg

Potassium

17%576mg

16 mgvs576 mg

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

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1.7%0.93μg

Selenium

6.14%3.38μg

0.93 μgvs3.38 μg

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

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124%1857mg

Sodium

0.055%0.82mg

1857 mgvs0.82 mg

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

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0.72%0.08mg

Zinc

23%2.53mg

0.08 mgvs2.53 mg

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

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0.093%3.45g

Water

0.062%2.3g

3.45 gvs2.3 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, vanilla, dry mix, instant vs Oil Roasted Almonds:

Oil Roasted Almonds contain 28.6 times more Vitamin B1, 17.3 times more Vitamin B2, 379.4 times more Vitamin B3, 36.6 times more Vitamin B6, more Vitamin B9 and 806.5 times more Vitamin E than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Puddings, vanilla, dry mix, instant vs Oil Roasted Almonds:

Puddings, vanilla, dry mix, instant have 2.4 times more Phosphorus and 2254.1 times more Sodium than Oil Roasted Almonds.
While Oil Roasted Almonds contain 15.1 times more Calcium, 6.4 times more Copper, 228.6 times more Iron, 170.2 times more Magnesium, more Manganese, 36.2 times more Potassium, 3.6 times more Selenium and 31.8 times more Zinc than Puddings, vanilla, dry mix, instant.

Comparison of macro-nutrients per 500 calories:

Puddings, vanilla, dry mix, instant have 8.5 times more Carbohydrate and 32.9 times more Sugars than Oil Roasted Almonds.
While Oil Roasted Almonds contain 57.1 times more Fat, 6 times more Saturated Fat, 932.9 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant and Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Puddings, vanilla, dry mix, instant as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, vanilla, dry mix, instantVS Puddings, vanilla, dry mix, regularOil Roasted AlmondsVS Puddings, vanilla, dry mix, regularPuddings, vanilla, dry mix, instantVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 500 calories Puddings, vanilla, dry mix, instantVS Oil Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, vanilla, dry mix, instant or Oil Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: