Comparing Nutrients in 5 ounces Puddings, tapioca, ready-to-eat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Almonds	Recommended Dietary Allowance
Energy	6.35% 184kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	4.26% 1.36g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.7g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	29% 21g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 18g	% 5.6g	g per day for Men 19-50 years
Fiber	0% 0g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	4.94% 2.76g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	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	1.4% 0.21mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Almonds	Recommended Dietary Allowance
Calcium	10% 101mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	162% 1.46mg	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	1.95% 0.16mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 85mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.84% 130mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.75% 102g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, tapioca, ready-to-eat vs Almonds:

• Puddings, tapioca, ready-to-eat have more Vitamin B12 than Almonds.
• While Almonds contain 8.5 times more Vitamin B1, 11.7 times more Vitamin B2, 55.7 times more Vitamin B3, 2 times more Vitamin B5, 5.7 times more Vitamin B6, 14.7 times more Vitamin B9 and 170.9 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Puddings, tapioca, ready-to-eat vs Almonds:

• Puddings, tapioca, ready-to-eat have 145 times more Sodium and 16.3 times more Water than Almonds.
• While Almonds contain 3.8 times more Calcium, 57.3 times more Copper, 33.7 times more Iron, 45 times more Magnesium, 198.1 times more Manganese, 8 times more Phosphorus, 8 times more Potassium, more Selenium and 14.2 times more Zinc than Puddings, tapioca, ready-to-eat.

Comparison of macro-nutrients per 5 ounces:

• Puddings, tapioca, ready-to-eat have 3.4 times more Sugars than Almonds.
• While Almonds contain 4.5 times more Energy, 12.9 times more Fat, 4 times more Saturated Fat, 171.2 times more Omega 6, more Fiber and 10.8 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Puddings, tapioca, ready-to-eat as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.