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

Weight per 500 calories

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

562g

Blanched Almonds

84.7g

Blanched Almonds have 6.6 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 500 calories - Puddings, vanilla, ready-to-eat, fat free or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

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

91%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

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

Fat

46%44.5g

0 gvs44.5 g

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

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0%0g

Saturated Fat

10.5%3.35g

0 gvs3.35 g

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

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0%0g

Omega 3

0.21%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

61.6%10.5g

0 gvs10.5 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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87%113g

Carbohydrate

12%16g

113 gvs16 g

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

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117%85g

Sugars

5.4%3.92g

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

85 gvs3.92 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

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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0%0g

Fiber

22%8.4g

0 gvs8.4 g

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

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20.3%11.3g

Protein

32.4%18g

11.3 gvs18 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 Blanched Almonds

0.62%5.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.6 μgvs0 μg

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

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10.3%0.12mg

Vitamin B1

13.5%0.16mg

Thiamine

0.12 mgvs0.16 mg

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

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38%0.49mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.49 mgvs0.6 mg

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

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1.83%0.29mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs2.97 mg

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

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22%1.1mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

1.1 mgvs0.27 mg

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

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8.2%0.11mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.11 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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4.2%17μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

17 μgvs41.5 μg

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

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49%1.18μg

Vitamin B12

0%0μg

Cobalamin

1.18 μgvs0 μg

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

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7.5%6.74mg

Vitamin C

0%0mg

Ascorbic acid

6.74 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

134%20mg

Tocopherols and Tocotrienols

0 mgvs20 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 Blanched Almonds

22.5%225mg

Calcium

20%200mg

225 mgvs200 mg

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

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8.1%0.073mg

Copper

97%0.87mg

0.073 mgvs0.87 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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25.3%2.02mg

Iron

34.7%2.78mg

2.02 mgvs2.78 mg

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

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9.36%39.3mg

Magnesium

54%227mg

39.3 mgvs227 mg

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

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0.98%0.022mg

Manganese

67.6%1.56mg

0.022 mgvs1.56 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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43.3%303mg

Phosphorus

58.2%408mg

303 mgvs408 mg

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

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18%607mg

Potassium

16.4%558mg

607 mgvs558 mg

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

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17.4%9.55μg

Selenium

4.93%2.7μg

9.55 μgvs2.7 μg

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

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71.5%1073mg

Sodium

1.07%16mg

1073 mgvs16 mg

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

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11.7%1.3mg

Zinc

23%2.5mg

1.3 mgvs2.5 mg

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

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11.7%432g

Water

0.1%3.82g

432 gvs3.82 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, ready-to-eat, fat free vs Blanched Almonds:

Puddings, vanilla, ready-to-eat, fat free have 4.1 times more Vitamin B5, more Vitamin B12 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 1.3 times more Vitamin B1, 10.2 times more Vitamin B3, 2.5 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 Blanched Almonds have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Puddings, vanilla, ready-to-eat, fat free as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

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

Puddings, vanilla, ready-to-eat, fat free have 3.5 times more Selenium, 66.6 times more Sodium and 113.1 times more Water than Blanched Almonds.
While Blanched Almonds contain 11.9 times more Copper, 1.4 times more Iron, 5.8 times more Magnesium, 69.2 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free and Blanched Almonds have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Puddings, vanilla, ready-to-eat, fat free have 7.2 times more Carbohydrate and 21.6 times more Sugars than Blanched Almonds.
While Blanched 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 Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Puddings, vanilla, ready-to-eat, fat free as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, vanilla, ready-to-eat, fat freeVS Puddings, tapioca, ready-to-eat, fat freeBlanched AlmondsVS Puddings, tapioca, ready-to-eat, fat freePuddings, vanilla, ready-to-eat, fat freeVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: