Comparing Nutrients in 7 ounces Almonds VS Puddings, tapioca, ready-to-eat

Macros Ratio

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

Macro Nutrients

	Almonds	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	39.6% 1149kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	33% 43g	130g per day for Men 19-50 years
Sugars	12% 8.63g	41% 29.6g	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	0.3% 0.22g	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 25g	g per day for Men 19-50 years
Fiber	65.3% 25g	0% 0g	38g per day for Men 19-50 years
Protein	75% 42g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.66% 0.6mg	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	339% 51mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	53.4% 534mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	3.97% 0.036mg	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	92% 7.36mg	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	0.95% 0.022mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.85% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Puddings, tapioca, ready-to-eat:

• Almonds have 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.
• While Puddings, tapioca, ready-to-eat contain more Vitamin B12 than Almonds.
• Both Almonds as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Puddings, tapioca, ready-to-eat:

• Almonds have 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.
• While Puddings, tapioca, ready-to-eat contain 145 times more Sodium and 16.3 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 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.
• While Puddings, tapioca, ready-to-eat contain 3.4 times more Sugars than Almonds.
• Both Almonds and Puddings, tapioca, ready-to-eat have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.