Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat, fat free VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Almonds	Recommended Dietary Allowance
Energy	13% 373kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	47% 15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	288% 49g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.6g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	77.6% 56.3g	24% 17.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.6% 0.44g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	0% 0g	131% 49.6g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	51.3% 1.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Almonds	Recommended Dietary Allowance
Calcium	20.6% 206mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.46% 0.44mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.18% 303g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, tapioca, ready-to-eat, fat free vs Almonds:

• Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Almonds.
• While Almonds contain 15.8 times more Vitamin B1, 15.2 times more Vitamin B2, 35.8 times more Vitamin B3, 15.7 times more Vitamin B5, 6.9 times more Vitamin B6, 22 times more Vitamin B9 and 2563 times more Vitamin E than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Puddings, tapioca, ready-to-eat, fat free vs Almonds:

• Puddings, tapioca, ready-to-eat, fat free have 187 times more Sodium and 17.3 times more Water than Almonds.
• While Almonds contain 5.2 times more Calcium, 57.3 times more Copper, 33.7 times more Iron, 54 times more Magnesium, 198.1 times more Manganese, 7.3 times more Phosphorus, 10.5 times more Potassium, more Selenium and 18.4 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.

Comparison of macro-nutrients per 14 ounces:

• Puddings, tapioca, ready-to-eat, fat free have 3.3 times more Sugars than Almonds.
• While Almonds contain 6.2 times more Energy, 142.7 times more Fat, 31.2 times more Saturated Fat, 6162 times more Omega 6, more Fiber and 14.7 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.