Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Oil Roasted Almonds	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	209% 6070kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	164% 213g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	196% 142g	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	0% 0g	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	0% 0g	38g per day for Men 19-50 years
Protein	379% 212g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	129% 3.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.33% 3mg	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	1731% 260mg	0.67% 0.1mg	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

	Oil Roasted Almonds	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	291% 2910mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	20% 0.18mg	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	460% 36.8mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	4.8% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	666% 4660mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	125% 1870mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	20.6% 763g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Puddings, tapioca, ready-to-eat, fat free per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Puddings, tapioca, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Puddings, tapioca, ready-to-eat, fat free:

• 1 kilogram of Oil Roasted Almonds has 7.1 times more Vitamin B1, 10.4 times more Vitamin B2, 36.3 times more Vitamin B3, 7.6 times more Vitamin B5, 5.9 times more Vitamin B6, 13.5 times more Vitamin B9 and 2597 times more Vitamin E than Puddings, tapioca, ready-to-eat, fat free.
• While 1 kg of Puddings, tapioca, ready-to-eat, fat free contains more Vitamin B12 than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• 1 kilogram of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Puddings, tapioca, ready-to-eat, fat free:

• 1 kilogram of Oil Roasted Almonds has 5.6 times more Calcium, 53.1 times more Copper, 33.5 times more Iron, 54.8 times more Magnesium, 223.6 times more Manganese, 7.1 times more Phosphorus, 10 times more Potassium, more Selenium and 18.1 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 1 kg of Puddings, tapioca, ready-to-eat, fat free contains 187 times more Sodium and 27.2 times more Water than Oil Roasted Almonds.
• 1 kilogram of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 6.5 times more Energy, 157.6 times more Fat, 34.5 times more Saturated Fat, 6759.5 times more Omega 6, more Fiber and 14.7 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While 1 kg of Puddings, tapioca, ready-to-eat, fat free contains 3.1 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 in one kilogram.