Comparing Nutrients in 500 calories Tapioca Pearls VS Almond paste

Weight per 500 calories

• Tapioca Pearls: 140g
• Almond paste: 109g

Almond paste has 1.3 times more energy per unit of mass than Dry Tapioca Pearls, which is very high in comparison to other foods. Tapioca Pearls having high energy density.

Which food has more nutrients per 500 calories - Tapioca Pearls or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Almond paste	8%	52%	40%

Macro Nutrients

	Tapioca Pearls	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	0.087% 0.001g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.016% 0.003g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	40% 52g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	54.6% 39.6g	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	3.3% 1.26g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	0.47% 0.27g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.47% 0.006mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.86% 0.011mg	3.02% 0.039mg	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	1.4% 5.6μg	20% 79.7μg	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	0.12% 0.11mg	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	0% 0mg	99% 14.8mg	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

	Tapioca Pearls	Almond paste	Recommended Dietary Allowance
Calcium	2.8% 28mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	55% 0.5mg	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	27.6% 2.2mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	0.33% 1.4mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	6.68% 0.15mg	40.6% 0.93mg	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	1.4% 9.78mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	0.45% 15.4mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.03% 1.1μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	1.52% 0.17mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tapioca Pearls vs Almond paste:

• Almond paste contains 16 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 14.3 times more Vitamin B9 and more Vitamin E than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Tapioca Pearls vs Almond paste:

• Dry Tapioca Pearls have 1.3 times more Iron than Almond paste.
• While Almond paste contains 6.7 times more Calcium, 17.7 times more Copper, 101.6 times more Magnesium, 6.1 times more Manganese, 28.8 times more Phosphorus, 22.3 times more Potassium, 4.1 times more Selenium and 9.6 times more Zinc than Dry Tapioca Pearls.

Comparison of macro-nutrients per 500 calories:

• Dry Tapioca Pearls have 2.4 times more Carbohydrate than Almond paste.
• While Almond paste contains 1084.2 times more Fat, 411 times more Saturated Fat, 155.6 times more Omega 3, 2179.3 times more Omega 6, 8.5 times more Sugars, 4.2 times more Fiber and 37 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Almond paste have similar amounts of Energy per 500 kcal.
• Both Dry Tapioca Pearls as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.