Comparing Nutrients in 500 calories Puddings, tapioca, ready-to-eat VS Blanched Almonds

Weight per 500 calories

• Puddings, tapioca, ready-to-eat: 385g
• Blanched Almonds: 84.7g

Blanched Almonds have 4.5 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 500 calories - Puddings, tapioca, ready-to-eat or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	1.33% 3.85mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	12% 16g	130g per day for Men 19-50 years
Sugars	79% 57.3g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	% 48.5g	% 3.78g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	7.5% 0.097mg	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	2.9% 11.5μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.7% 0.81μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.3% 1.15mg	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	3.85% 0.58mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Calcium	27.3% 273mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	97% 0.87mg	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	5.3% 0.42mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	67.6% 1.56mg	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	33% 231mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	37% 558mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	7.47% 276g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat have 3.4 times more Vitamin B5 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 11.9 times more Vitamin B3, 3.6 times more Vitamin B9 and 34.9 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Blanched Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Puddings, tapioca, ready-to-eat have 1.4 times more Calcium, 34.6 times more Sodium and 72.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 12.6 times more Copper, 6.6 times more Iron, 9.8 times more Magnesium, 36.8 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium and 3 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, tapioca, ready-to-eat have 5.3 times more Carbohydrate and 14.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 3 times more Fat, 37.8 times more Omega 6, more Fiber and 2.4 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Blanched Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.