Comparing Nutrients in 1 pound Cake, pudding-type, white, unenriched, dry mix VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cake, pudding-type, white, unenriched, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	66% 1919kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	44.4% 43g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	56% 18g	32g per day for Men 19-50 years
Omega 3	44.2% 0.71g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 367g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	118% 45g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, unenriched, dry mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	40% 0.52mg	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	10.2% 41μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	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	718% 108mg	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, pudding-type, white, unenriched, dry mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	35% 349mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	518% 4.66mg	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	29.5% 2.36mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	362% 8.32mg	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	179% 1256mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	201% 3016mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, white, unenriched, dry mix VS Blanched Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cake, pudding-type, white, unenriched, dry mix versus 1 lb of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cake, pudding-type, white, unenriched, dry mix vs Blanched Almonds:

• 1 lb of Blanched Almonds contains 2.4 times more Vitamin B1, 11.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5, 6.4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• 1 pound of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6
• Both Cake, pudding-type, white, unenriched, dry mix as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cake, pudding-type, white, unenriched, dry mix vs Blanched Almonds:

• 1 pound of Cake, pudding-type, white, unenriched, dry mix has 35 times more Sodium than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 3.1 times more Calcium, 18.3 times more Copper, 6.3 times more Iron, 29.8 times more Magnesium, 6.6 times more Manganese, 1.7 times more Phosphorus, 9.2 times more Potassium and 11.9 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cake, pudding-type, white, unenriched, dry mix has 39 times more Omega 3 and 4.3 times more Carbohydrate than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 1.4 times more Energy, 5.5 times more Fat, 1.7 times more Saturated Fat, 5.2 times more Omega 6, 14.1 times more Fiber and 5.5 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• 1 pound of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3