Comparing Nutrients in 300 calories Blanched Almonds VS Frostings, white, fluffy, dry mix, prepared with water

Weight per 300 calories

• Blanched Almonds: 50.8g
• Frostings, white, fluffy, dry mix, prepared with water: 123g

Blanched Almonds have 2.4 times more energy per 100g than Frostings, white, fluffy, dry mix, prepared with water. It has very high energy density when compared to other foods. Frostings, white, fluffy, dry mix, prepared with water having above average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Frostings, white, fluffy, dry mix, prepared with water?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frostings, white, fluffy, dry mix, prepared with water	2%	0%	98%

Macro Nutrients

	Blanched Almonds	Frostings, white, fluffy, dry mix, prepared with water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	NA	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	59.2% 77g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 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	0% 0g	38g per day for Men 19-50 years
Protein	19.4% 11g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frostings, white, fluffy, dry mix, prepared with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	0.1% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	0.095% 0.001mg	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	0.61% 2.46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.51% 0.012μg	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	80.5% 12mg	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

	Blanched Almonds	Frostings, white, fluffy, dry mix, prepared with water	Recommended Dietary Allowance
Calcium	12% 120mg	0.49% 4.9mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	3.7% 0.033mg	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	0.92% 0.074mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	0.59% 2.46mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	0.27% 0.006mg	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	0.88% 6.15mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	12.8% 192mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	0.22% 0.025mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.17% 43.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Frostings, white, fluffy, dry mix, prepared with water:

• Blanched Almonds have 79 times more Vitamin B1, 11.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B5, 47.6 times more Vitamin B6 and 10.1 times more Vitamin B9 than Frostings, white, fluffy, dry mix, prepared with water.
• Both Blanched Almonds as well as Frostings, white, fluffy, dry mix, prepared with water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Frostings, white, fluffy, dry mix, prepared with water:

• Blanched Almonds have 24.4 times more Calcium, 15.7 times more Copper, 22.6 times more Iron, 55.4 times more Magnesium, 151.8 times more Manganese, 39.8 times more Phosphorus, 3.5 times more Potassium and 61.4 times more Zinc than Frostings, white, fluffy, dry mix, prepared with water.
• While Frostings, white, fluffy, dry mix, prepared with water contain 2 times more Selenium and 19.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have more Fat, more Saturated Fat, more Fiber and 5.9 times more Protein than Frostings, white, fluffy, dry mix, prepared with water.
• While Frostings, white, fluffy, dry mix, prepared with water contain 8.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Frostings, white, fluffy, dry mix, prepared with water have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Frostings, white, fluffy, dry mix, prepared with water have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.