Comparing Nutrients in 100 grams Puddings, tapioca, ready-to-eat, fat free VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Almond paste	Recommended Dietary Allowance
Energy	3.24% 94kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	36.8% 48g	130g per day for Men 19-50 years
Sugars	19.6% 14g	50% 36.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	2.57% 1.44g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	2.77% 0.036mg	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	0.5% 2μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13% 0.31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	0.11% 0.1mg	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	0.067% 0.01mg	90% 13.5mg	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	Almond paste	Recommended Dietary Allowance
Calcium	5.2% 52mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	50.4% 0.45mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	37.2% 0.86mg	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	9.43% 66mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.06% 76.3g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Puddings, tapioca, ready-to-eat, fat free vs Almond paste:

• Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Almond paste.
• While Almond paste contains 6.3 times more Vitamin B1, 5.5 times more Vitamin B2, 14.1 times more Vitamin B3, 3.8 times more Vitamin B5, 1.8 times more Vitamin B6, 36.5 times more Vitamin B9 and 1354 times more Vitamin E than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Almond paste 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, fat free vs Almond paste:

• Puddings, tapioca, ready-to-eat, fat free have 20.8 times more Sodium and 5.4 times more Water than Almond paste.
• While Almond paste contains 3.3 times more Calcium, 25.2 times more Copper, 14.5 times more Iron, 26 times more Magnesium, 77.8 times more Manganese, 3.9 times more Phosphorus, 4.5 times more Potassium, more Selenium and 8.7 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.

Comparison of macro-nutrients per 100 grams:

• Almond paste contains 4.9 times more Energy, 79.3 times more Fat, 21.5 times more Saturated Fat, more Omega 3, 2788 times more Omega 6, 2.2 times more Carbohydrate, 2.6 times more Sugars, more Fiber and 6.3 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.