Comparing Nutrients in 14 ounces Almonds VS Cake, white, dry mix, special dietary (includes lemon-flavored)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cake, white, dry mix, special dietary (includes lemon-flavored)	3%	19%	78%

Macro Nutrients

	Almonds	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Energy	79.2% 2298kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	34.4% 33.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	15.5% 4.97g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	69% 11.7g	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	243% 316g	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	NA	38g per day for Men 19-50 years
Protein	150% 84g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cake, white, dry mix, special dietary (includes lemon-flavored)	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	5.5% 0.071mg	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	68.5% 274μg	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	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, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Calcium	107% 1068mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	25% 0.23mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	51.8% 1.2mg	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	168% 1175mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.64% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Almonds have 6.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 7.6 times more Vitamin B6 than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 1.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Almonds have 10.3 times more Calcium, 18.1 times more Copper, 1.9 times more Iron, 27 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 4.9 times more Potassium, 1.6 times more Selenium and 10.4 times more Zinc than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 260 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Energy, 5.9 times more Fat, 3 times more Saturated Fat, 4.2 times more Omega 6 and 7.1 times more Protein than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 72.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.