Comparing Nutrients in 300 calories Cake, pudding-type, chocolate, dry mix VS Blanched Almonds

Weight per 300 calories

• Cake, pudding-type, chocolate, dry mix: 76.7g
• Blanched Almonds: 50.8g

Blanched Almonds have 1.5 times more energy per unit of mass than Cake, pudding-type, chocolate, dry mix, which is very high in comparison to other foods. Cake, pudding-type, chocolate, dry mix having high energy density.

Which food has more nutrients per 300 calories - Cake, pudding-type, chocolate, dry mix or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, chocolate, dry mix	4%	18%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cake, pudding-type, chocolate, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	9.7% 0.15g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	42% 30.3g	3.25% 2.35g	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% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	4.64% 1.76g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.085% 0.77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.24% 0.16mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	4.5% 0.058mg	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	10.4% 41.4μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.085% 0.077mg	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	3.32% 0.5mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, chocolate, dry mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.2% 102mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	58% 0.52mg	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	28% 2.24mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	40.6% 0.93mg	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	31.3% 219mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	4.6% 2.53μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	44.3% 664mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	5.44% 0.6mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cake, pudding-type, chocolate, dry mix vs Blanched Almonds:

• Cake, pudding-type, chocolate, dry mix has 1.7 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Vitamin B2, 2.5 times more Vitamin B6 and 24.2 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Cake, pudding-type, chocolate, dry mix as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cake, pudding-type, chocolate, dry mix vs Blanched Almonds:

• Cake, pudding-type, chocolate, dry mix has 1.3 times more Iron, 1.6 times more Selenium and 68.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Copper, 4.3 times more Magnesium, 5.7 times more Manganese, 1.3 times more Potassium and 2.5 times more Zinc than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Blanched Almonds have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cake, pudding-type, chocolate, dry mix has 1.3 times more Saturated Fat, 76.2 times more Omega 3, 6.5 times more Carbohydrate and 12.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Fat, 3 times more Omega 6, 2.9 times more Fiber and 3.1 times more Protein than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Cake, pudding-type, chocolate, dry mix as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.