Comparing Nutrients in 1 pound Oil Roasted Almonds VS Cake, pudding-type, carrot, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	Oil Roasted Almonds	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	95% 2753kcal	65% 1882kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	21% 6.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	72.3% 1.16g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	92% 15.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	276% 359g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	NA	38g per day for Men 19-50 years
Protein	172% 96g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	27.6% 0.36mg	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	30.6% 122μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	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	785% 118mg	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

	Oil Roasted Almonds	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	132% 1320mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	25% 0.23mg	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	209% 16.7mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	104% 2.4mg	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	302% 2114mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	123% 67.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	171% 2572mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cake, pudding-type, carrot, dry mix per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 4.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B6 than Cake, pudding-type, carrot, dry mix.
• While 1 lb of Cake, pudding-type, carrot, dry mix contains more Vitamin A, 2.9 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A
• Both Oil Roasted Almonds as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Oil Roasted Almonds has 1.7 times more Calcium, 19.1 times more Copper, 2 times more Iron, 34.3 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus, 4.1 times more Potassium and 15.4 times more Zinc than Cake, pudding-type, carrot, dry mix.
• While 1 lb of Cake, pudding-type, carrot, dry mix contains 3.6 times more Selenium and 567 times more Sodium than Oil Roasted Almonds.
• 1 pound of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.5 times more Energy, 5.6 times more Fat, 2.9 times more Saturated Fat, 3.9 times more Omega 6 and 4.2 times more Protein than Cake, pudding-type, carrot, dry mix.
• While 1 lb of Cake, pudding-type, carrot, dry mix contains more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3