Comparing Nutrients in 1 kilogram Cake, yellow, light, dry mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Cake, yellow, light, dry mix	Almonds	Recommended Dietary Allowance
Energy	139% 4040kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	56.7% 55g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	119% 38g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.54g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	647% 841g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	34.2% 13g	329% 125g	38g per day for Men 19-50 years
Protein	84% 47g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Almonds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	190% 760μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46% 1.1μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Almonds	Recommended Dietary Allowance
Calcium	155% 1550mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	1146% 10.3mg	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	164% 13mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	463% 3240mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	403% 6040mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cake, yellow, light, dry mix vs Almonds:

• Cake, yellow, light, dry mix has 1.7 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 5.3 times more Vitamin B6 than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Cake, yellow, light, dry mix as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cake, yellow, light, dry mix vs Almonds:

• Cake, yellow, light, dry mix has 604 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Calcium, 16.4 times more Copper, 2.8 times more Iron, 27 times more Magnesium, 9.6 times more Manganese, 1.5 times more Phosphorus, 11.3 times more Potassium, 1.3 times more Selenium and 9.5 times more Zinc than Cake, yellow, light, dry mix.

Comparison of macro-nutrients per 1 kilogram:

• Cake, yellow, light, dry mix has 14 times more Omega 3 and 3.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 9.1 times more Fat, 2.8 times more Saturated Fat, 16.3 times more Omega 6, 9.6 times more Fiber and 4.5 times more Protein than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.