Comparing Nutrients in 100 calories Puddings, coconut cream, dry mix, instantVS Almonds

Weight per 100 calories

Puddings, coconut cream, dry mix, instant

24g

Almonds

17.3g

Almonds have 1.4 times more energy per unit of mass than Puddings, coconut cream, dry mix, instant, which is very high in comparison to other foods. Puddings, coconut cream, dry mix, instant having very high energy density.

Which food has more nutrients per 100 calories - Puddings, coconut cream, dry mix, instant or Almonds?

Macros Ratio

Protein Fat Carbs

Puddings, coconut cream, dry mix, instant

21%

78%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Puddings, coconut cream, dry mix, instantvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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2.5%2.4g

Fat

8.9%8.62g

2.4 gvs8.62 g

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

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7.53%2.4g

Saturated Fat

2.05%0.66g

2.4 gvs0.66 g

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

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0%0g

Omega 3

0.032%0.001g

0 gvs0.001 g

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

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0%0g

Omega 6

12.5%2.13g

0 gvs2.13 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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15.5%20g

Carbohydrate

2.86%3.72g

20 gvs3.72 g

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

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21.3%15.4g

Sugars

1.04%0.75g

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

15.4 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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2.54%0.96g

Fiber

5.7%2.16g

0.96 gvs2.16 g

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

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0.39%0.22g

Protein

6.52%3.65g

0.22 gvs3.65 g

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

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Vitamins

Puddings, coconut cream, dry mix, instantvs 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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0.26%0.003mg

Vitamin B1

2.95%0.035mg

Thiamine

0.003 mgvs0.035 mg

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

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0.98%0.013mg

Vitamin B2

15%0.2mg

Riboflavin

0.013 mgvs0.2 mg

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

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0.33%0.053mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.053 mgvs0.62 mg

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

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0.55%0.028mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.028 mgvs0.081 mg

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

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0.76%0.01mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.01 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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0.12%0.48μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

0.48 μgvs7.6 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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0.08%0.072mg

Vitamin C

0%0mg

Ascorbic acid

0.072 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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0.13%0.019mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.019 mgvs4.43 mg

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

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0.02%0.024μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.024 μgvs0 μg

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

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Minerals

Puddings, coconut cream, dry mix, instantvs Almonds

0.19%1.93mg

Calcium

4.65%46.5mg

1.93 mgvs46.5 mg

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

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4.04%0.036mg

Copper

19.8%0.18mg

0.036 mgvs0.18 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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2.17%0.17mg

Iron

8%0.64mg

0.17 mgvs0.64 mg

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

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0.98%4.1mg

Magnesium

11%46.6mg

4.1 mgvs46.6 mg

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

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5.12%0.12mg

Manganese

16.4%0.38mg

0.12 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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25%174mg

Phosphorus

12%83mg

174 mgvs83 mg

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

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0.68%23mg

Potassium

3.72%127mg

23 mgvs127 mg

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

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1.75%0.96μg

Selenium

1.3%0.71μg

0.96 μgvs0.71 μg

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

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16.7%251mg

Sodium

0.012%0.17mg

251 mgvs0.17 mg

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

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0.66%0.072mg

Zinc

4.9%0.54mg

0.072 mgvs0.54 mg

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

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0.014%0.53g

Water

0.021%0.76g

0.53 gvs0.76 g

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

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Lets compare vitamin content per 100 calories of Puddings, coconut cream, dry mix, instant vs Almonds:

Almonds contain 11.3 times more Vitamin B1, 15.4 times more Vitamin B2, 11.8 times more Vitamin B3, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 15.8 times more Vitamin B9 and 229.6 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
Both Puddings, coconut cream, dry mix, instant as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Puddings, coconut cream, dry mix, instant vs Almonds:

Puddings, coconut cream, dry mix, instant have 2.1 times more Phosphorus, 1.4 times more Selenium and 1451 times more Sodium than Almonds.
While Almonds contain 24.1 times more Calcium, 4.9 times more Copper, 3.7 times more Iron, 11.4 times more Magnesium, 3.2 times more Manganese, 5.5 times more Potassium and 7.5 times more Zinc than Puddings, coconut cream, dry mix, instant.

Comparison of macro-nutrients per 100 calories:

Puddings, coconut cream, dry mix, instant have 3.7 times more Saturated Fat, 5.4 times more Carbohydrate and 20.5 times more Sugars than Almonds.
While Almonds contain 3.6 times more Fat, more Omega 6, 2.2 times more Fiber and 16.8 times more Protein than Puddings, coconut cream, dry mix, instant.
Both Puddings, coconut cream, dry mix, instant and Almonds have similar amounts of Energy per 100 kcal.
Both Puddings, coconut cream, dry mix, instant as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Puddings, coconut cream, dry mix, instantVS Puddings, coconut cream, dry mix, regularAlmondsVS Puddings, coconut cream, dry mix, regularPuddings, coconut cream, dry mix, instantVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Puddings, coconut cream, dry mix, instantVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Puddings, coconut cream, dry mix, instant or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: