Comparing Nutrients in 300 calories Roasted Almonds VS Cake, pudding-type, white, unenriched, dry mix

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cake, pudding-type, white, unenriched, dry mix: 71g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Roasted Almonds	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	6.95% 6.74g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	9.97% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	44% 57.4g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cake, pudding-type, white, unenriched, 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	3.2% 0.039mg	4.73% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	0.98% 0.013mg	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	6.9% 27.6μg	1.6% 6.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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% 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

	Roasted Almonds	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	13.4% 134mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	4.4% 0.04mg	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	23.4% 1.87mg	4.6% 0.37mg	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	48.7% 1.1mg	8.57% 0.2mg	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	33.8% 236mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	31.4% 472mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.067% 2.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 14.1 times more Vitamin B2, 2.7 times more Vitamin B3, 5.3 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 1.5 times more Vitamin B1 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Vitamin B5 per 300 kcal.
• Both Dry Roasted Almonds as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

• Dry Roasted Almonds have 2.5 times more Calcium, 13.9 times more Copper, 5.1 times more Iron, 21.9 times more Magnesium, 5.7 times more Manganese, 1.2 times more Phosphorus, 7 times more Potassium and 9.4 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 313.4 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 3.9 times more Fat, 1.2 times more Saturated Fat, 3.8 times more Omega 6, 11 times more Fiber and 3.8 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 22.1 times more Omega 3 and 5.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.