Comparing Nutrients in 5 ounces Puddings, tapioca, dry mix VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Puddings, tapioca, dry mix	Roasted Almonds	Recommended Dietary Allowance
Energy	18% 523kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	NA	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	23% 29.8g	130g per day for Men 19-50 years
Sugars	127% 92g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	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	0.12% 0.001mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.65% 0.009mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.035% 0.006mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	15% 0.19mg	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	0% 0μg	19.5% 78μg	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% 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	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	173% 1.56mg	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	2.13% 0.17mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	138% 3.16mg	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	0.81% 5.67mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, tapioca, dry mix vs Roasted Almonds:

• Dry Roasted Almonds contain 77 times more Vitamin B1, 199.5 times more Vitamin B2, 909.3 times more Vitamin B3, 21.4 times more Vitamin B5, 136 times more Vitamin B6 and more Vitamin B9 than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Puddings, tapioca, dry mix vs Roasted Almonds:

• Puddings, tapioca, dry mix have 159 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 67 times more Calcium, 37.9 times more Copper, 31.1 times more Iron, 139.5 times more Magnesium, 67.6 times more Manganese, 117.8 times more Phosphorus, 142.6 times more Potassium, 2.2 times more Selenium and 41.4 times more Zinc than Puddings, tapioca, dry mix.

Comparison of macro-nutrients per 5 ounces:

• Puddings, tapioca, dry mix have 4.5 times more Carbohydrate and 13.4 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 525.4 times more Fat, 54.5 times more Fiber and 209.6 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.