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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Dried Butternuts	Recommended Dietary Allowance
Energy	6.35% 184kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	4.26% 1.36g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	281% 48g	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	13% 17g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	0% 0g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	4.94% 2.76g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Dried Butternuts	Recommended Dietary Allowance
Calcium	10% 101mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	71% 0.64mg	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	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	404% 9.3mg	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	90% 632mg	700mg per day for Men 19-50 years
Potassium	3.84% 130mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	44.3% 24.4μg	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	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	2.75% 102g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Dried Butternuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Puddings, tapioca, ready-to-eat versus 5 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Puddings, tapioca, ready-to-eat have more Vitamin B12 than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 16 times more Vitamin B1, 1.5 times more Vitamin B2, 16.1 times more Vitamin B3, 2.7 times more Vitamin B5, 23.3 times more Vitamin B6, 22 times more Vitamin B9 and 10.7 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 5 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 5 ounces of Dried Butternuts have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Puddings, tapioca, ready-to-eat have 1.3 times more Calcium and 145 times more Sodium than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 25 times more Copper, 36.5 times more Iron, 39.5 times more Magnesium, 596.4 times more Manganese, 7.4 times more Phosphorus, 4.6 times more Potassium, more Selenium and 14.2 times more Zinc than Puddings, tapioca, ready-to-eat.
• 5 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puddings, tapioca, ready-to-eat have 1.8 times more Carbohydrate than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 4.7 times more Energy, 14.7 times more Fat, 1.4 times more Saturated Fat, more Omega 3, 468.4 times more Omega 6, more Fiber and 12.8 times more Protein than Puddings, tapioca, ready-to-eat.
• 5 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3, Omega 6 and Fiber