Comparing Nutrients in 500 calories Frostings, vanilla, creamy, ready-to-eat VS Blanched Almonds

Weight per 500 calories

• Frostings, vanilla, creamy, ready-to-eat: 120g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.4 times more energy per unit of mass than Frostings, vanilla, creamy, ready-to-eat, which is very high in comparison to other foods. Frostings, vanilla, creamy, ready-to-eat having very high energy density.

Which food has more nutrients per 500 calories - Frostings, vanilla, creamy, ready-to-eat or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frostings, vanilla, creamy, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	67.4% 1.08g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	49.6% 8.43g	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	62.5% 81.2g	12% 16g	130g per day for Men 19-50 years
Sugars	104% 75.5g	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	0% 0g	22% 8.4g	38g per day for Men 19-50 years
Protein	0% 0g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.64% 0.26mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.066mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	2.4% 9.57μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	12.2% 1.83mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, ready-to-eat	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.36% 3.6mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	2.4% 0.19mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	0.28% 1.2mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	3.08% 21.5mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	1.2% 40.7mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0.22% 0.12μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.76% 0.084mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frostings, vanilla, creamy, ready-to-eat vs Blanched Almonds:

• Frostings, vanilla, creamy, ready-to-eat have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 13.5 times more Vitamin B1, 1.7 times more Vitamin B2, 11.3 times more Vitamin B3, 4 times more Vitamin B5, more Vitamin B6, 4.3 times more Vitamin B9 and 11 times more Vitamin E than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frostings, vanilla, creamy, ready-to-eat vs Blanched Almonds:

• Frostings, vanilla, creamy, ready-to-eat have 13.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 55.7 times more Calcium, more Copper, 14.5 times more Iron, 189.9 times more Magnesium, more Manganese, 18.9 times more Phosphorus, 13.7 times more Potassium and 30.1 times more Zinc than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frostings, vanilla, creamy, ready-to-eat have 317.9 times more Omega 3, 5.1 times more Carbohydrate and 19.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Fat, more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat and Blanched Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 500 kcal.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.