Comparing Nutrients in 14 ounces Frostings, white, fluffy, dry mix VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Frostings, white, fluffy, dry mix	2%	0%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frostings, white, fluffy, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	50.8% 1472kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	NA	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Frostings, white, fluffy, dry mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	35% 0.46mg	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	2.98% 12μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, white, fluffy, dry mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	453% 4.08mg	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	4.47% 0.36mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	317% 7.3mg	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	3.97% 27.8mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	62% 929mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.2% 7.54g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frostings, white, fluffy, dry mix vs Blanched Almonds:

• Blanched Almonds contain 191 times more Vitamin B1, 12.3 times more Vitamin B2, 3.5 times more Vitamin B3, 6 times more Vitamin B5, 115 times more Vitamin B6 and 16.3 times more Vitamin B9 than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Frostings, white, fluffy, dry mix vs Blanched Almonds:

• Frostings, white, fluffy, dry mix have 1.3 times more Selenium and 12.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 59 times more Calcium, 27.8 times more Copper, 36.4 times more Iron, 89.3 times more Magnesium, 262.1 times more Manganese, 68.7 times more Phosphorus, 5.6 times more Potassium and 297 times more Zinc than Frostings, white, fluffy, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Frostings, white, fluffy, dry mix have 5.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, more Fat, more Fiber and 9.3 times more Protein than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.