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

Weight per 300 calories

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

Blanched 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.

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

Macros Ratio

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

Macro Nutrients

	Blanched 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	27.5% 26.7g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	9.7% 0.15g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3.24% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	1.83% 0.024mg	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	6.23% 25μg	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	80.5% 12mg	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

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

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

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

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

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

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

• 300 calories of Blanched Almonds have 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.
• While 300 kcal of Cake, pudding-type, chocolate, dry mix contain 1.3 times more Iron and 68.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cake, pudding-type, chocolate, dry mix contain similar levels of Calcium and Phosphorus per 300 calories.
• 300 calories of Cake, pudding-type, chocolate, dry mix lack sufficient amounts of Zinc
• Both Blanched Almonds as well as Cake, pudding-type, chocolate, dry mix lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 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.
• While 300 kcal of Cake, pudding-type, chocolate, dry mix contain 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.
• Both Blanched Almonds and Cake, pudding-type, chocolate, dry mix offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Cake, pudding-type, chocolate, dry mix provide inadequate amounts of Fiber