Comparing Nutrients in 14 ounces Blanched Almonds VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Blanched Almonds	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	80.7% 2342kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	17% 5.43g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	257% 334g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	152% 85g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	7.94% 0.1mg	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	75.4% 302μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18% 0.44μg	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	628% 94mg	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

	Blanched Almonds	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	94% 937mg	61.5% 615mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	27.8% 0.25mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	39.3% 0.9mg	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	184% 1286mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	160% 2397mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cake, yellow, light, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cake, yellow, light, 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, yellow, light, dry mix:

• 14 ounces of Blanched Almonds have 3.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 4.4 times more Vitamin B6 than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 1.6 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds and Cake, yellow, light, dry mix provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin B12
• Both Blanched Almonds as well as Cake, yellow, light, dry mix have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cake, yellow, light, dry mix:

• 14 ounces of Blanched Almonds have 1.5 times more Calcium, 16.3 times more Copper, 2.5 times more Iron, 26.8 times more Magnesium, 8 times more Manganese, 1.5 times more Phosphorus, 10.1 times more Potassium and 9 times more Zinc than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 31.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cake, yellow, light, dry mix contain similar levels of Selenium per 14 ounces.
• 14 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.5 times more Energy, 9.5 times more Fat, 2.9 times more Saturated Fat, 16.4 times more Omega 6, 7.6 times more Fiber and 4.6 times more Protein than Cake, yellow, light, dry mix.
• While 14 oz of Cake, yellow, light, dry mix contain 10.5 times more Omega 3 and 4.5 times more Carbohydrate than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3