Comparing Nutrients in 1 pound Frostings, white, fluffy, dry mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Frostings, white, fluffy, dry mix	2%	0%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Frostings, white, fluffy, dry mix	Almonds	Recommended Dietary Allowance
Energy	58% 1683kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 430g	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	0% 0g	149% 56.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Frostings, white, fluffy, 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	0.38% 0.005mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.35% 0.005mg	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	3.4% 13.6μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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

	Frostings, white, fluffy, dry mix	Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	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	4.54% 31.8mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	70.8% 1061mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frostings, white, fluffy, dry mix vs Almonds:

• Almonds contain 205 times more Vitamin B1, 19.6 times more Vitamin B2, 3.6 times more Vitamin B3, 9.1 times more Vitamin B5, 137 times more Vitamin B6 and 14.7 times more Vitamin B9 than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Frostings, white, fluffy, dry mix vs Almonds:

• Frostings, white, fluffy, dry mix have 234 times more Sodium than Almonds.
• While Almonds contain 67.3 times more Calcium, 27.9 times more Copper, 41.2 times more Iron, 90 times more Magnesium, 311.3 times more Manganese, 68.7 times more Phosphorus, 6.3 times more Potassium and 312 times more Zinc than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix and Almonds have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frostings, white, fluffy, dry mix have 4.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, more Fat, more Fiber and 9.2 times more Protein than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.