Comparing Nutrients in 1 pound 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	63% 1833kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	25.7% 25g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	149% 56.7g	38g per day for Men 19-50 years
Protein	38% 21.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Almonds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.1mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86% 345μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.8% 0.5μg	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	775% 116mg	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	70.3% 703mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	520% 4.68mg	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	74.3% 5.94mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	210% 1470mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	183% 2740mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Cake, yellow, light, dry mix as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.