Comparing Nutrients in 300 calories Puddings, tapioca, ready-to-eat VS Oil Roasted Almonds

Weight per 300 calories

• Puddings, tapioca, ready-to-eat: 231g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 4.7 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, which is very high in comparison to other foods. Puddings, tapioca, ready-to-eat having average energy density.

Which food has more nutrients per 300 calories - Puddings, tapioca, ready-to-eat or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.23% 8.95g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	6.94% 2.2g	6.5% 2.08g	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	0.98% 0.17g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0.8% 2.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	47.5% 34.4g	3.1% 2.25g	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	0% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 29g	% 2.16g	g per day for Men 19-50 years
Fiber	0% 0g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.26% 0.055mg	4.5% 0.058mg	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	1.73% 6.92μg	3.34% 13.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.77% 0.69mg	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	2.3% 0.35mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16.4% 164mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.042mg	52.4% 0.47mg	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	3.17% 0.25mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	53% 1.2mg	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	19.8% 138mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	22.3% 335mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, tapioca, ready-to-eat vs Oil Roasted Almonds:

• Puddings, tapioca, ready-to-eat have 1.2 times more Vitamin B1, 4.8 times more Vitamin B5 and more Vitamin B12 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B2, 12.1 times more Vitamin B3, 1.9 times more Vitamin B9 and 37.1 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Oil Roasted Almonds have similar amounts of Vitamin B6 per 300 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, tapioca, ready-to-eat vs Oil Roasted Almonds:

• Puddings, tapioca, ready-to-eat have 677 times more Sodium and 119.8 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 11.4 times more Copper, 7.2 times more Iron, 9.8 times more Magnesium, 47.9 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, more Selenium and 3 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Oil Roasted Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, tapioca, ready-to-eat have 5.7 times more Carbohydrate and 15.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Fat, 40.2 times more Omega 6, more Fiber and 2.3 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Oil Roasted Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.