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

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Cake, pudding-type, white, enriched, dry mix: 71g

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

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Cake, pudding-type, white, enriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Oil Roasted Almonds	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	6.95% 6.74g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	4.92% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	44% 57.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	48% 34.7g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cake, pudding-type, white, enriched, 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	3.8% 0.045mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	3.34% 13.3μg	16% 64.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	85.6% 13mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.42% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	14.4% 144mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	1.5% 6.4mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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% 230mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	3.5% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	31.4% 472mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.067% 2.5g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cake, Pudding-type, White, Enriched, Dry Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Cake, pudding-type, white, enriched, dry mix?

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

• 300 calories of Oil Roasted Almonds have 3 times more Vitamin B2 and 226.2 times more Vitamin E than Cake, pudding-type, white, enriched, dry mix.
• While 300 kcal of Cake, pudding-type, white, enriched, dry mix contain 4.4 times more Vitamin B1 and 4.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cake, pudding-type, white, enriched, dry mix provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B9
• 300 calories of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cake, pudding-type, white, enriched, 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 Oil Roasted Almonds vs Cake, pudding-type, white, enriched, dry mix:

• 300 calories of Oil Roasted Almonds have 2.6 times more Calcium, 11.9 times more Copper, 1.9 times more Iron, 21.2 times more Magnesium, 6.2 times more Manganese, 6.8 times more Potassium and 8.6 times more Zinc than Cake, pudding-type, white, enriched, dry mix.
• While 300 kcal of Cake, pudding-type, white, enriched, dry mix contain 954.3 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cake, pudding-type, white, enriched, dry mix contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cake, pudding-type, white, enriched, dry mix lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc
• Both Oil Roasted Almonds as well as Cake, pudding-type, white, enriched, dry mix lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 4 times more Fat, 1.2 times more Saturated Fat, 8 times more Omega 6, 10.5 times more Fiber and 3.8 times more Protein than Cake, pudding-type, white, enriched, dry mix.
• While 300 kcal of Cake, pudding-type, white, enriched, dry mix contain 6.6 times more Carbohydrate and 15.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cake, pudding-type, white, enriched, dry mix offer comparable quantities of Energy per 300 calories.
• 300 calories of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Almonds as well as Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Omega 3 in 300 calories.