Comparing Nutrients in 500 calories Cake, pudding-type, carrot, dry mix VS Blanched Almonds

Weight per 500 calories

• Cake, pudding-type, carrot, dry mix: 121g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.4 times more energy per unit of mass than Cake, pudding-type, carrot, dry mix, which is very high in comparison to other foods. Cake, pudding-type, carrot, dry mix having very high energy density.

Which food has more nutrients per 500 calories - Cake, pudding-type, carrot, dry mix or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, carrot, dry mix	5%	21%	74%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cake, pudding-type, carrot, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	19.2% 0.31g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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	NA	0% 0g	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	NA	22% 8.4g	38g per day for Men 19-50 years
Protein	11% 6.14g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, carrot, dry mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.32% 0.095mg	7.5% 0.097mg	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	20% 80.7μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, carrot, dry mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	20.7% 207mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	97% 0.87mg	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	27% 2.17mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.64mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	67.6% 1.56mg	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	42.5% 298mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	32.6% 18μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cake, pudding-type, carrot, dry mix vs Blanched Almonds:

• Cake, pudding-type, carrot, dry mix has more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B2 than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Cake, pudding-type, carrot, dry mix as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cake, pudding-type, carrot, dry mix vs Blanched Almonds:

• Cake, pudding-type, carrot, dry mix has 6.6 times more Selenium and 42.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 14.4 times more Copper, 1.3 times more Iron, 23.6 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium and 10.4 times more Zinc than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Blanched Almonds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cake, pudding-type, carrot, dry mix has 90.6 times more Omega 3 and 6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Fat, 1.9 times more Saturated Fat, 2.5 times more Omega 6 and 3 times more Protein than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cake, pudding-type, carrot, dry mix as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.