Comparing Nutrients in 500 calories Roasted Almonds VS Puddings, tapioca, ready-to-eat, fat free

Weight per 500 calories

• Roasted Almonds: 83.6g
• Puddings, tapioca, ready-to-eat, fat free: 532g

Roasted Almonds have 6.4 times more energy per 100g than Puddings, tapioca, ready-to-eat, fat free. It has very high energy density when compared to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Roasted Almonds	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	0.063% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.83% 5.3mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	87% 113g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	104% 75.4g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	0% 0g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	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	5.37% 0.064mg	5.76% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	8.2% 0.11mg	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	11.5% 46μg	2.66% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68.7% 1.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.77% 1.6mg	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	133% 20mg	0.35% 0.053mg	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

	Roasted Almonds	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	22.4% 224mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	10.6% 0.096mg	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	39% 3.1mg	7.3% 0.59mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	6.33% 26.6mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	2.54% 0.059mg	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	56.3% 394mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	66.3% 995mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	8.22% 0.9mg	11mg per day for Men 19-50 years
Water	0.054% 2g	11% 406g	3700g per day for Men 19-50 years

Roasted Almonds VS Puddings, Tapioca, Ready-to-eat, Fat Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Puddings, tapioca, ready-to-eat, fat free?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Puddings, tapioca, ready-to-eat, fat free:

• 500 calories of Roasted Almonds have 2.5 times more Vitamin B2, 5.7 times more Vitamin B3, 4.3 times more Vitamin B9 and 375.7 times more Vitamin E than Puddings, tapioca, ready-to-eat, fat free.
• While 500 kcal of Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B12
• 500 calories of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Puddings, tapioca, ready-to-eat, fat free:

• 500 calories of Roasted Almonds have 9.6 times more Copper, 5.3 times more Iron, 8.8 times more Magnesium, 31.9 times more Manganese, 1.6 times more Potassium and 3.1 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 500 kcal of Puddings, tapioca, ready-to-eat, fat free contain 396.5 times more Sodium and 201.3 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Puddings, tapioca, ready-to-eat, fat free contain similar levels of Calcium and Phosphorus per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Iron, Magnesium, Manganese and Zinc
• Both Dry Roasted Almonds as well as Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 23.6 times more Fat, 5.3 times more Saturated Fat, 1017.4 times more Omega 6, more Fiber and 2.3 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While 500 kcal of Puddings, tapioca, ready-to-eat, fat free contain 6.5 times more Carbohydrate and 18.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Dry Roasted Almonds as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 in 500 calories.