Comparing Nutrients in 1 pound Almonds VS Cake, white, dry mix, special dietary (includes lemon-flavored)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cake, white, dry mix, special dietary (includes lemon-flavored)	3%	19%	78%

Macro Nutrients

	Almonds	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Energy	91% 2626kcal	62% 1801kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	79% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	278% 361g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	171% 96g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cake, white, dry mix, special dietary (includes lemon-flavored)	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	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	6.3% 0.082mg	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	78.2% 313μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Calcium	122% 1220mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	28.7% 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	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	59% 1.36mg	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	192% 1343mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	78.6% 1179mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.74% 27.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cake, white, dry mix, special dietary (includes lemon-flavored) per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Cake, white, dry mix, special dietary (includes lemon-flavored) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almonds vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• 1 pound of Almonds has 6.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 7.6 times more Vitamin B6 than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 1 lb of Cake, white, dry mix, special dietary (includes lemon-flavored) contains 1.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Almonds.
• 1 pound of Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin B6
• Both Almonds as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Almonds vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• 1 pound of Almonds has 10.3 times more Calcium, 18.1 times more Copper, 1.9 times more Iron, 27 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 4.9 times more Potassium, 1.6 times more Selenium and 10.4 times more Zinc than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 1 lb of Cake, white, dry mix, special dietary (includes lemon-flavored) contains 260 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 1.5 times more Energy, 5.9 times more Fat, 3 times more Saturated Fat, 4.2 times more Omega 6 and 7.1 times more Protein than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 1 lb of Cake, white, dry mix, special dietary (includes lemon-flavored) contains 72.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• 1 pound of Almonds provide inadequate amounts of Omega 3