Comparing Nutrients in 500 calories Cake, snack cakes, creme-filled, chocolate with frosting VS Almonds

Weight per 500 calories

• Cake, snack cakes, creme-filled, chocolate with frosting: 125g
• Almonds: 86.4g

Almonds have 1.5 times more energy per unit of mass than Cake, snack cakes, creme-filled, chocolate with frosting, which is very high in comparison to other foods. Cake, snack cakes, creme-filled, chocolate with frosting having high energy density.

Which food has more nutrients per 500 calories - Cake, snack cakes, creme-filled, chocolate with frosting or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%
Almonds	14%	72%	14%

Macro Nutrients

	Cake, snack cakes, creme-filled, chocolate with frosting	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	19% 6.12g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	10.6% 4g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	8.12% 4.55g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cake, snack cakes, creme-filled, chocolate with frosting	Almonds	Recommended Dietary Allowance
Vitamin A	0.14% 1.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.86% 0.046mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.23% 0.094mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.24% 1.16mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.13% 0.075μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	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	9.1% 1.37mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, snack cakes, creme-filled, chocolate with frosting	Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	99% 0.89mg	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	56.4% 4.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	7.75% 4.26μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	27.7% 416mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cake, snack cakes, creme-filled, chocolate with frosting vs Almonds:

• Cake, snack cakes, creme-filled, chocolate with frosting have 1.5 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 3.8 times more Vitamin B1, 10.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.9 times more Vitamin B5 and 16.2 times more Vitamin E than Cake, snack cakes, creme-filled, chocolate with frosting.
• Both Cake, snack cakes, creme-filled, chocolate with frosting and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Cake, snack cakes, creme-filled, chocolate with frosting as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cake, snack cakes, creme-filled, chocolate with frosting vs Almonds:

• Cake, snack cakes, creme-filled, chocolate with frosting have 1.4 times more Iron, 1.2 times more Selenium and 481.8 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Calcium, 2.3 times more Copper, 5.2 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 2.9 times more Potassium and 2.1 times more Zinc than Cake, snack cakes, creme-filled, chocolate with frosting.

Comparison of macro-nutrients per 500 calories:

• Cake, snack cakes, creme-filled, chocolate with frosting have 1.9 times more Saturated Fat, 83.7 times more Omega 3, 4.1 times more Carbohydrate and 12.6 times more Sugars than Almonds.
• While Almonds contain 2.2 times more Fat, 5.2 times more Omega 6, 2.7 times more Fiber and 4 times more Protein than Cake, snack cakes, creme-filled, chocolate with frosting.
• Both Cake, snack cakes, creme-filled, chocolate with frosting and Almonds have similar amounts of Energy per 500 kcal.
• Both Cake, snack cakes, creme-filled, chocolate with frosting as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.