Comparing Nutrients in 100 grams 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	4.5% 130kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.88g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 3.95g	g per day for Men 19-50 years
Fiber	0% 0g	33% 12.5g	38g per day for Men 19-50 years
Protein	3.5% 1.95g	37.8% 21g	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	2% 0.024mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.46% 0.097mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.065mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.75% 3μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.75% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	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% 0.15mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Almonds	Recommended Dietary Allowance
Calcium	7.1% 71mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	115% 1.03mg	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	1.38% 0.11mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.57% 60mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.67% 145mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.94% 72g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.
• Both Puddings, tapioca, ready-to-eat as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.