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

Weight per 300 calories

• Almonds: 51.8g
• Cake, pudding-type, yellow, dry mix: 71g

Almonds have 1.4 times more energy per 100g than Cake, pudding-type, yellow, dry mix. It has very high energy density when compared to other foods. Cake, pudding-type, yellow, dry mix having very high energy density.

Discover which food has more nutrients per 300 calories - Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	7.17% 6.95g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.93% 0.047g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	5.13% 0.87g	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	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	43.2% 31.4g	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	1.3% 0.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	5.07% 2.84g	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	8.85% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	0.87% 0.011mg	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	18.4% 73.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.48% 0.035μg	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	88.5% 13.3mg	3.64% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.48% 1.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	14% 139mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	4.57% 0.041mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	1.5% 6.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	8.63% 0.2mg	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	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	1.3% 44.7mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	40.7% 610mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	1.74% 0.19mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.077% 2.84g	3700g per day for Men 19-50 years

Almonds VS Cake, Pudding-type, Yellow, Dry Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almonds or Cake, pudding-type, yellow, dry mix?

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

• 300 calories of Almonds have 4.4 times more Vitamin B2 and 24.3 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• While 300 kcal of Cake, pudding-type, yellow, dry mix contain 2 times more Vitamin B1 and 3.2 times more Vitamin B9 than Almonds.
• Both Almonds and Cake, pudding-type, yellow, dry mix provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Almonds have insufficient amounts of Vitamin B9
• 300 calories of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin E
• Both Almonds as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Almonds have 1.7 times more Calcium, 13 times more Copper, 1.7 times more Iron, 21.9 times more Magnesium, 5.7 times more Manganese, 1.4 times more Phosphorus, 8.5 times more Potassium and 8.4 times more Zinc than Cake, pudding-type, yellow, dry mix.
• While 300 kcal of Cake, pudding-type, yellow, dry mix contain 1177.2 times more Sodium than Almonds.
• 300 calories of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• Both Almonds as well as Cake, pudding-type, yellow, dry mix lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have 3.7 times more Fat, 7.3 times more Omega 6, 13 times more Fiber and 3.9 times more Protein than Cake, pudding-type, yellow, dry mix.
• While 300 kcal of Cake, pudding-type, yellow, dry mix contain 5.1 times more Carbohydrate and 13.9 times more Sugars than Almonds.
• Both Almonds and Cake, pudding-type, yellow, dry mix offer comparable quantities of Energy per 300 calories.
• 300 calories of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Omega 6, Fiber and Protein
• Both Almonds as well as Cake, pudding-type, yellow, dry mix provide inadequate amounts of Omega 3 in 300 calories.