Comparing Nutrients in 14 ounces Almonds VS Cake, angelfood, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cake, angelfood, commercially prepared	9%	3%	88%

Macro Nutrients

	Almonds	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Energy	79.2% 2298kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	8.08% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	176% 229g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	150% 84g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	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

	Almonds	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Calcium	107% 1068mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	34.4% 0.31mg	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	184% 14.7mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	14.7% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	184% 1286mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	198% 2973mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cake, angelfood, commercially prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Cake, angelfood, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Cake, angelfood, commercially prepared:

• 14 ounces of Almonds have 2 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cake, angelfood, commercially prepared.
• While 14 oz of Cake, angelfood, commercially prepared contain more Vitamin B12 than Almonds.
• 14 ounces of Almonds have insufficient amounts of Vitamin B12
• Both Almonds as well as Cake, angelfood, commercially prepared have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Cake, angelfood, commercially prepared:

• 14 ounces of Almonds have 1.9 times more Calcium, 13.2 times more Copper, 7.1 times more Iron, 22.5 times more Magnesium, 25.6 times more Manganese, 1.5 times more Phosphorus, 7.9 times more Potassium and 44.6 times more Zinc than Cake, angelfood, commercially prepared.
• While 14 oz of Cake, angelfood, commercially prepared contain 1.8 times more Selenium and 749 times more Sodium than Almonds.
• 14 ounces of Cake, angelfood, commercially prepared lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 2.2 times more Energy, 62.4 times more Fat, 31.4 times more Saturated Fat, 35.6 times more Omega 6, 8.3 times more Fiber and 3.6 times more Protein than Cake, angelfood, commercially prepared.
• While 14 oz of Cake, angelfood, commercially prepared contain 2.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3 in 14 ounces.