Comparing Nutrients in 7 ounces Puddings, tapioca, ready-to-eat, fat free VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.43% 187kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	26% 8.35g	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	0.023% 0.004g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	27% 35g	130g per day for Men 19-50 years
Sugars	39% 28g	12.5% 9.03g	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	NA	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	0% 0g	55% 21g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	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	2.15% 0.026mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	18% 0.23mg	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	0.99% 3.97μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25.6% 0.62μg	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	0.13% 0.02mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	212% 4.9mg	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	18.7% 131mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.1% 151g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.1 times more Vitamin B1, 10.4 times more Vitamin B2, 36.3 times more Vitamin B3, 7.6 times more Vitamin B5, 5.9 times more Vitamin B6, 13.5 times more Vitamin B9 and 2597 times more Vitamin E than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Oil Roasted 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, fat free vs Oil Roasted Almonds:

• Puddings, tapioca, ready-to-eat, fat free have 187 times more Sodium and 27.2 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.6 times more Calcium, 53.1 times more Copper, 33.5 times more Iron, 54.8 times more Magnesium, 223.6 times more Manganese, 7.1 times more Phosphorus, 10 times more Potassium, more Selenium and 18.1 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.

Comparison of macro-nutrients per 7 ounces:

• Puddings, tapioca, ready-to-eat, fat free have 1.2 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.5 times more Energy, 157.6 times more Fat, 34.5 times more Saturated Fat, 6759.5 times more Omega 6, more Fiber and 14.7 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.