Comparing Nutrients in 1 kilogram Puddings, tapioca, ready-to-eat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Almonds	Recommended Dietary Allowance
Energy	45% 1300kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	725% 123g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	166% 216g	130g per day for Men 19-50 years
Sugars	206% 149g	60% 43.5g	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	1.5% 1.1g	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	% 0g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 126g	% 39.5g	g per day for Men 19-50 years
Fiber	0% 0g	329% 125g	38g per day for Men 19-50 years
Protein	35% 19.5g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.5% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	10% 1.5mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Almonds	Recommended Dietary Allowance
Calcium	71% 710mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1146% 10.3mg	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	13.8% 1.1mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85.7% 600mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	97% 1450mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	284% 31mg	11mg per day for Men 19-50 years
Water	19.4% 718g	1.2% 44g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat have more Vitamin B12 than Almonds.
• While Almonds contain 8.5 times more Vitamin B1, 11.7 times more Vitamin B2, 55.7 times more Vitamin B3, 2 times more Vitamin B5, 5.7 times more Vitamin B6, 14.7 times more Vitamin B9 and 170.9 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

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

• Puddings, tapioca, ready-to-eat have 145 times more Sodium and 16.3 times more Water than Almonds.
• While Almonds contain 3.8 times more Calcium, 57.3 times more Copper, 33.7 times more Iron, 45 times more Magnesium, 198.1 times more Manganese, 8 times more Phosphorus, 8 times more Potassium, more Selenium and 14.2 times more Zinc than Puddings, tapioca, ready-to-eat.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, tapioca, ready-to-eat have 3.4 times more Sugars than Almonds.
• While Almonds contain 4.5 times more Energy, 12.9 times more Fat, 4 times more Saturated Fat, 171.2 times more Omega 6, more Fiber and 10.8 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Puddings, tapioca, ready-to-eat as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.