Comparing Nutrients in 300 calories Almonds VS Cake, white, dry mix, special dietary (includes lemon-flavored)

Weight per 300 calories

• Almonds: 51.8g
• Cake, white, dry mix, special dietary (includes lemon-flavored): 75.6g

Almonds have 1.5 times more energy per 100g than Cake, white, dry mix, special dietary (includes lemon-flavored). It has very high energy density when compared to other foods. Cake, white, dry mix, special dietary (includes lemon-flavored) having high energy density.

Which food has more nutrients per 300 calories - Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.95% 0.95g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	13% 2.23g	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	46.3% 60g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0.079% 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	NA	38g per day for Men 19-50 years
Protein	19.6% 11g	4.05% 2.27g	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	8.85% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	1.05% 0.014mg	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	13% 52μg	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	88.5% 13.3mg	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	14% 139mg	1.96% 19.6mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	4.8% 0.043mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	1.8% 7.56mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	9.86% 0.23mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	3.43% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.12% 4.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Almonds have 4.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 5.2 times more Vitamin B6 than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 2.1 times more Vitamin B1 and 2.3 times more Vitamin B9 than Almonds.
• Both Almonds and Cake, white, dry mix, special dietary (includes lemon-flavored) have similar amounts of Vitamin B3 per 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Almonds have 7.1 times more Calcium, 12.4 times more Copper, 1.3 times more Iron, 18.5 times more Magnesium, 5 times more Manganese, 3.4 times more Potassium and 7.1 times more Zinc than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 379.2 times more Sodium than Almonds.
• Both Almonds and Cake, white, dry mix, special dietary (includes lemon-flavored) have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 4.1 times more Fat, 2.1 times more Saturated Fat, 2.9 times more Omega 6 and 4.8 times more Protein than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 106 times more Omega 3 and 5.4 times more Carbohydrate than Almonds.
• Both Almonds and Cake, white, dry mix, special dietary (includes lemon-flavored) have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.