Comparing Nutrients in 500 calories Puddings, tapioca, ready-to-eat, fat free VS Dried Beechnuts

Weight per 500 calories

• Puddings, tapioca, ready-to-eat, fat free: 532g
• Dried Beechnuts: 86.8g

Dried Beechnuts have 6.1 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, fat free, which is very high in comparison to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	0.063% 0.011g	94% 16g	17g per day for Men 19-50 years
Cholesterol	1.83% 5.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	22.4% 29g	130g per day for Men 19-50 years
Sugars	104% 75.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	13.7% 7.66g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.76% 0.069mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	45.7% 0.59mg	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	2.66% 10.6μg	24.5% 98μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68.7% 1.65μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.77% 1.6mg	15% 13.5mg	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	0.35% 0.053mg	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

	Puddings, tapioca, ready-to-eat, fat free	Dried Beechnuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	64.6% 0.58mg	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	7.3% 0.59mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	6.33% 26.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.059mg	50.6% 1.16mg	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	50% 351mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	8.22% 0.9mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	11% 406g	0.15% 5.73g	3700g per day for Men 19-50 years

Puddings, Tapioca, Ready-to-eat, Fat Free VS Dried Beechnuts Nutrients Per 500 Kcal

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

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

• 500 calories of Puddings, tapioca, ready-to-eat, fat free have 1.2 times more Vitamin B2 and more Vitamin B12 than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 3.8 times more Vitamin B1, 5 times more Vitamin B5, 5.6 times more Vitamin B6, 9.2 times more Vitamin B9 and 8.4 times more Vitamin C than Puddings, tapioca, ready-to-eat, fat free.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat, fat free as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3 in 500 calories.

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

• 500 calories of Puddings, tapioca, ready-to-eat, fat free have 318.6 times more Calcium, more Phosphorus, 30.2 times more Sodium and 70.8 times more Water than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 6.1 times more Copper, 3.6 times more Iron, 19.9 times more Manganese and 2.4 times more Potassium than Puddings, tapioca, ready-to-eat, fat free.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Iron and Manganese
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus
• Both Puddings, tapioca, ready-to-eat, fat free as well as Dried Beechnuts lack sufficient amounts of Magnesium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, tapioca, ready-to-eat, fat free have 3.9 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 23.3 times more Fat, 7.7 times more Saturated Fat, more Omega 3 and 1500.6 times more Omega 6 than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Dried Beechnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein