Comparing Nutrients in 1 pound Almonds VS Cake, pudding-type, yellow, dry mix

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	91% 2626kcal	66% 1919kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	35% 11g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	32.8% 5.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	279% 363g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	277% 201g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	171% 96g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	122% 1220mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	29.2% 0.26mg	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	210% 17mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	55.2% 1.27mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	260% 3901mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cake, pudding-type, yellow, dry mix per 1 lb

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

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

• 1 pound of Almonds has 6.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 8.6 times more Vitamin B6 and 33.3 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• While 1 lb of Cake, pudding-type, yellow, dry mix contains 1.5 times more Vitamin B1, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• 1 pound of Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• 1 pound of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6
• Both Almonds as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Almonds has 2.3 times more Calcium, 17.8 times more Copper, 2.4 times more Iron, 30 times more Magnesium, 7.8 times more Manganese, 1.9 times more Phosphorus, 11.6 times more Potassium, 1.7 times more Selenium and 11.6 times more Zinc than Cake, pudding-type, yellow, dry mix.
• While 1 lb of Cake, pudding-type, yellow, dry mix contains 860 times more Sodium than Almonds.
• 1 pound of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 1.4 times more Energy, 5.1 times more Fat, 1.5 times more Saturated Fat, 10 times more Omega 6, 17.9 times more Fiber and 5.3 times more Protein than Cake, pudding-type, yellow, dry mix.
• While 1 lb of Cake, pudding-type, yellow, dry mix contains 22 times more Omega 3, 3.7 times more Carbohydrate and 10.2 times more Sugars than Almonds.
• 1 pound of Almonds provide inadequate amounts of Omega 3
• 1 pound of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber