Comparing Nutrients in 1 pound Cake, white, prepared from recipe with coconut frosting VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cake, white, prepared from recipe with coconut frosting	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	55.7% 1615kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	55.2% 17.7g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	61.7% 80g	130g per day for Men 19-50 years
Sugars	359% 260g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	12% 4.54g	125% 47.6g	38g per day for Men 19-50 years
Protein	35.6% 20g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cake, white, prepared from recipe with coconut frosting	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	41% 0.54mg	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	35% 141μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, white, prepared from recipe with coconut frosting	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	41% 408mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	481% 4.33mg	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	65.8% 5.26mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	485% 11mg	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	45.4% 318mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	88.2% 48.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, white, prepared from recipe with coconut frosting VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cake, white, prepared from recipe with coconut frosting versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cake, white, prepared from recipe with coconut frosting vs Oil Roasted Almonds:

• 1 pound of Cake, white, prepared from recipe with coconut frosting has 1.4 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.1 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 216.4 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Oil Roasted Almonds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cake, white, prepared from recipe with coconut frosting as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cake, white, prepared from recipe with coconut frosting vs Oil Roasted Almonds:

• 1 pound of Cake, white, prepared from recipe with coconut frosting has 2.6 times more Selenium and 284 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.2 times more Calcium, 14.3 times more Copper, 3.2 times more Iron, 22.8 times more Magnesium, 8.9 times more Manganese, 6.7 times more Phosphorus, 7.1 times more Potassium and 9.3 times more Zinc than Cake, white, prepared from recipe with coconut frosting.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cake, white, prepared from recipe with coconut frosting has more Omega 3, 3.6 times more Carbohydrate and 12.6 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Energy, 5.4 times more Fat, 6.7 times more Omega 6, 10.5 times more Fiber and 4.8 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Oil Roasted Almonds offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3