Comparing Nutrients in 100 grams Puddings, tapioca, ready-to-eat, fat free VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.24% 94kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	108% 18.4g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	19.6% 14g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.57% 1.44g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Dried Beechnuts	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	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	52.6% 0.68mg	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	28.3% 113μg	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	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.2% 52mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	74.4% 0.67mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	58.3% 1.34mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.06% 76.3g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat, fat free VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Puddings, tapioca, ready-to-eat, fat free versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 23.4 times more Vitamin B1, 4.9 times more Vitamin B2, 8.7 times more Vitamin B3, 30.8 times more Vitamin B5, 34.2 times more Vitamin B6, 56.5 times more Vitamin B9 and 51.7 times more Vitamin C than Puddings, tapioca, ready-to-eat, fat free.
• 100 grams of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 100 grams of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat, fat free as well as Dried Beechnuts have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Puddings, tapioca, ready-to-eat, fat free vs Dried Beechnuts:

• 100 grams of Puddings, tapioca, ready-to-eat, fat free have 52 times more Calcium, more Phosphorus, 4.9 times more Sodium and 11.6 times more Water than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 37.2 times more Copper, 22.4 times more Iron, 121.9 times more Manganese, 14.5 times more Potassium and 2.1 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• 100 grams of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Manganese and Zinc
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium and Phosphorus
• Both Puddings, tapioca, ready-to-eat, fat free as well as Dried Beechnuts lack sufficient amounts of Magnesium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Beechnuts contain 6.1 times more Energy, 142.9 times more Fat, 46.9 times more Saturated Fat, more Omega 3, 9195 times more Omega 6, 1.6 times more Carbohydrate and 4.3 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• 100 grams of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6