Comparing Nutrients in 100 calories Almonds VS Frostings, vanilla, creamy, ready-to-eat

Weight per 100 calories

• Almonds: 17.3g
• Frostings, vanilla, creamy, ready-to-eat: 24g

Almonds have 1.4 times more energy per 100g than Frostings, vanilla, creamy, ready-to-eat. It has very high energy density when compared to other foods. Frostings, vanilla, creamy, ready-to-eat having very high energy density.

Which food has more nutrients per 100 calories - Almonds or Frostings, vanilla, creamy, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%

Macro Nutrients

	Almonds	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	9.92% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	21% 15g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	0% 0g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	0.2% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	0.33% 0.053mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	0.26% 0.013mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	0.48% 1.9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	29.5% 4.43mg	2.44% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.072% 0.72mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	0% 0mg	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	8% 0.64mg	0.48% 0.038mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	0.057% 0.24mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	0% 0mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	0.62% 4.3mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	0.24% 8.13mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.043% 0.024μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.15% 0.017mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Frostings, vanilla, creamy, ready-to-eat:

• Almonds have 14.8 times more Vitamin B1, 2.7 times more Vitamin B2, 11.9 times more Vitamin B3, 6.2 times more Vitamin B5, more Vitamin B6, 4 times more Vitamin B9 and 12.1 times more Vitamin E than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain more Vitamin K than Almonds.
• Both Almonds as well as Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Frostings, vanilla, creamy, ready-to-eat:

• Almonds have 64.7 times more Calcium, more Copper, 16.7 times more Iron, 194.9 times more Magnesium, more Manganese, 19.3 times more Phosphorus, 15.6 times more Potassium, 29.6 times more Selenium and 32.2 times more Zinc than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain 254.9 times more Sodium than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 2.2 times more Fat, 1.3 times more Omega 6, more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain 416 times more Omega 3, 4.4 times more Carbohydrate and 20.1 times more Sugars than Almonds.
• Both Almonds and Frostings, vanilla, creamy, ready-to-eat have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Almonds as well as Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.