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

Weight per 300 calories

• Almonds: 51.8g
• Cake, pudding-type, chocolate, dry mix: 76.7g

Almonds have 1.5 times more energy per 100g than Cake, pudding-type, chocolate, dry mix. It has very high energy density when compared to other foods. Cake, pudding-type, chocolate, dry mix having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Almonds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	9.7% 0.15g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	42% 30.3g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	19.6% 11g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.085% 0.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.24% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	10.4% 41.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.085% 0.077mg	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	88.5% 13.3mg	3.32% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	14% 139mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	23% 0.21mg	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	24% 1.92mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.5% 31.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	7.1% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	4.6% 2.53μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	44.3% 664mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	5.44% 0.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.081% 3g	3700g per day for Men 19-50 years

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

• Almonds have 4.5 times more Vitamin B2, 1.5 times more Vitamin B5, 3 times more Vitamin B6 and 26.6 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and Cake, pudding-type, chocolate, dry mix have similar amounts of Vitamin B3 per 300 kcal.
• Both Almonds as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Almonds have 1.4 times more Calcium, 2.6 times more Copper, 4.4 times more Magnesium, 6.9 times more Manganese, 1.5 times more Potassium and 2.7 times more Zinc than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 1282.4 times more Sodium than Almonds.
• Both Almonds and Cake, pudding-type, chocolate, dry mix have similar amounts of Iron, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 4.1 times more Fat, 3 times more Omega 6, 3.7 times more Fiber and 3.1 times more Protein than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 1.4 times more Saturated Fat, 99.7 times more Omega 3, 5.5 times more Carbohydrate and 13.5 times more Sugars than Almonds.
• Both Almonds and Cake, pudding-type, chocolate, dry mix have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.