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

Weight per 500 calories

• Cake, pudding-type, chocolate, dry mix: 128g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.5 times more energy per unit of mass than Cake, pudding-type, chocolate, dry mix, which is very high in comparison to other foods. Cake, pudding-type, chocolate, dry mix having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Cake, pudding-type, chocolate, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.48g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	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	79% 103g	12% 16g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	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	7.74% 2.94g	22% 8.4g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.14% 1.28μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	17.3% 69μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.6% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.14% 0.13mg	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	5.54% 0.83mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, chocolate, dry mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	17% 170mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	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	46.7% 3.73mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	52.2% 366mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	7.67% 4.2μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	74% 1107mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Cake, pudding-type, chocolate, dry mix has 1.7 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Vitamin B2, 2.5 times more Vitamin B6 and 24.2 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Cake, pudding-type, chocolate, dry mix as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Cake, pudding-type, chocolate, dry mix has 1.3 times more Iron, 1.6 times more Selenium and 68.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Cake, pudding-type, chocolate, dry mix and Blanched Almonds have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cake, pudding-type, chocolate, dry mix has 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.
• While Blanched Almonds contain 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.
• Both Cake, pudding-type, chocolate, dry mix and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cake, pudding-type, chocolate, dry mix as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.