Comparing Nutrients in 14 ounces Blanched Almonds VS Cake, pudding-type, yellow, dry mix

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Blanched Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	80.7% 2342kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	40% 39g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	28.7% 4.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	244% 318g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	242% 175g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	152% 85g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	102% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	4.9% 0.064mg	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	48.6% 194μg	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	628% 94mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	94% 937mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	25.6% 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	163% 13mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	48.3% 1.1mg	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	273% 1909mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	228% 3413mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cake, pudding-type, yellow, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cake, pudding-type, yellow, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cake, pudding-type, yellow, dry mix:

• 14 ounces of Blanched Almonds have 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 7.2 times more Vitamin B6 and 30.8 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• While 14 oz of Cake, pudding-type, yellow, dry mix contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• 14 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6
• Both Blanched Almonds as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cake, pudding-type, yellow, dry mix:

• 14 ounces of Blanched Almonds have 2.1 times more Calcium, 17.7 times more Copper, 2.1 times more Iron, 29.8 times more Magnesium, 6.6 times more Manganese, 1.9 times more Phosphorus, 10.5 times more Potassium, 1.3 times more Selenium and 11 times more Zinc than Cake, pudding-type, yellow, dry mix.
• While 14 oz of Cake, pudding-type, yellow, dry mix contain 45.3 times more Sodium than Blanched Almonds.
• 14 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.4 times more Energy, 5.4 times more Fat, 1.6 times more Saturated Fat, 10.1 times more Omega 6, 14.1 times more Fiber and 5.4 times more Protein than Cake, pudding-type, yellow, dry mix.
• While 14 oz of Cake, pudding-type, yellow, dry mix contain 16.5 times more Omega 3, 4.3 times more Carbohydrate and 9.5 times more Sugars than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 14 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber