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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.35% 184kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	4.26% 1.36g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	29% 21g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 18g	% 6.2g	g per day for Men 19-50 years
Fiber	0% 0g	39% 15g	38g per day for Men 19-50 years
Protein	4.94% 2.76g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Oil 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	2.83% 0.034mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	13% 0.17mg	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	1.06% 4.25μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 101mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	152% 3.5mg	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	12% 85mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	3.84% 130mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.75% 102g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat have more Vitamin B12 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.8 times more Vitamin B1, 8.1 times more Vitamin B2, 56.4 times more Vitamin B3, 4.9 times more Vitamin B6, 9 times more Vitamin B9 and 173.1 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Oil Roasted Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Puddings, tapioca, ready-to-eat as well as Oil Roasted 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 Oil Roasted Almonds:

• Puddings, tapioca, ready-to-eat have 145 times more Sodium and 25.7 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.1 times more Calcium, 53.1 times more Copper, 33.5 times more Iron, 45.7 times more Magnesium, 223.6 times more Manganese, 7.8 times more Phosphorus, 7.6 times more Potassium, more Selenium and 14 times more Zinc than Puddings, tapioca, ready-to-eat.

Comparison of macro-nutrients per 5 ounces:

• Puddings, tapioca, ready-to-eat have 1.2 times more Carbohydrate and 3.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.7 times more Energy, 14.2 times more Fat, 4.4 times more Saturated Fat, 187.8 times more Omega 6, more Fiber and 10.9 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.