Comparing Nutrients in 1 pound Almonds VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Almonds	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	91% 2626kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	329% 428g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	171% 96g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	0.11% 0.018mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	122% 1220mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	14.6% 0.13mg	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	210% 17mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	6.5% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	0.67% 22.7mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Puddings, tapioca, dry mix, with no added salt:

• Almonds have 205 times more Vitamin B1, 189.7 times more Vitamin B2, 904.5 times more Vitamin B3, 31.4 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin B9 than Puddings, tapioca, dry mix, with no added salt.
• Both Almonds as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Almonds vs Puddings, tapioca, dry mix, with no added salt:

• Almonds have 67.3 times more Calcium, 35.6 times more Copper, 30.9 times more Iron, 135 times more Magnesium, 66 times more Manganese, 120.3 times more Phosphorus, 146.6 times more Potassium, 41 times more Selenium and 39 times more Zinc than Puddings, tapioca, dry mix, with no added salt.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 499.3 times more Fat, 62.5 times more Fiber and 211.5 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 4.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.