Comparing Nutrients in 1 kilogram Cake, pudding-type, chocolate, dry mix VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, chocolate, dry mix	4%	18%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cake, pudding-type, chocolate, dry mix	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	135% 3910kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	84% 81.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	132% 42g	32g per day for Men 19-50 years
Omega 3	126% 2.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	617% 802g	136% 177g	130g per day for Men 19-50 years
Sugars	545% 395g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	60.5% 23g	276% 105g	38g per day for Men 19-50 years
Protein	82% 46g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	91% 1.18mg	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	135% 540μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	43.3% 6.5mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, chocolate, dry mix	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	133% 1330mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	1061% 9.55mg	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	365% 29mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	1070% 24.6mg	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	409% 2860mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	577% 8660mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, chocolate, dry mix VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cake, pudding-type, chocolate, dry mix versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cake, pudding-type, chocolate, dry mix vs Oil Roasted Almonds:

• 1 kilogram of Cake, pudding-type, chocolate, dry mix has 2.3 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.8 times more Vitamin B6 and 40 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Cake, pudding-type, chocolate, dry mix as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cake, pudding-type, chocolate, dry mix vs Oil Roasted Almonds:

• 1 kilogram of Cake, pudding-type, chocolate, dry mix has 866 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.2 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 6.7 times more Magnesium, 11.5 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 3.9 times more Zinc than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Oil Roasted Almonds contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cake, pudding-type, chocolate, dry mix has more Omega 3, 4.5 times more Carbohydrate and 8.7 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Energy, 6.8 times more Fat, 4.9 times more Omega 6, 4.6 times more Fiber and 4.6 times more Protein than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Oil Roasted Almonds offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3