Comparing Nutrients in 1 kilogram Frostings, chocolate, creamy, dry mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, dry mix	1%	11%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Frostings, chocolate, creamy, dry mix	Almonds	Recommended Dietary Allowance
Energy	134% 3890kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	NA	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	708% 920g	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	63% 24g	329% 125g	38g per day for Men 19-50 years
Protein	23.2% 13g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, dry mix	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	7.5% 30μg	110% 440μg	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	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

	Frostings, chocolate, creamy, dry mix	Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	327% 2.94mg	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	149% 12mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	88.6% 620mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.16% 6g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frostings, chocolate, creamy, dry mix vs Almonds:

• Almonds contain 34.2 times more Vitamin B1, 39.2 times more Vitamin B2, 25.5 times more Vitamin B3, 16.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 14.7 times more Vitamin B9 than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Frostings, chocolate, creamy, dry mix vs Almonds:

• Frostings, chocolate, creamy, dry mix have 76 times more Sodium than Almonds.
• While Almonds contain 24.5 times more Calcium, 3.5 times more Copper, 3.1 times more Iron, 7.1 times more Magnesium, 6.5 times more Manganese, 7.8 times more Phosphorus, 4.1 times more Potassium, 2.6 times more Selenium and 3.9 times more Zinc than Frostings, chocolate, creamy, dry mix.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, chocolate, creamy, dry mix have 4.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 9.6 times more Fat, 5.2 times more Fiber and 16.3 times more Protein than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.