Comparing Nutrients in 7 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	8.9% 258kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	33% 42.8g	130g per day for Men 19-50 years
Sugars	41% 29.6g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 25g	% 7.84g	g per day for Men 19-50 years
Fiber	0% 0g	65.3% 25g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	75% 42g	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	3.97% 0.048mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17.4% 0.42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	2% 0.3mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.
• Both Puddings, tapioca, ready-to-eat as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.