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

Weight per 500 calories

• Almonds: 86.4g
• Cake, pudding-type, chocolate, dry mix: 128g

Almonds have 1.5 times more energy per 100g than Cake, pudding-type, chocolate, dry mix. It has very high energy density when compared to other foods. Cake, pudding-type, chocolate, dry mix having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Almonds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	14% 4.48g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	21% 3.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	79% 103g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	69.7% 50.5g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	17.3% 69μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.6% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.14% 0.13mg	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	148% 22mg	5.54% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	23.2% 232mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	38.6% 0.35mg	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	40% 3.2mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	12% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	74% 1107mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.13% 5g	3700g per day for Men 19-50 years

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

• Almonds have 4.5 times more Vitamin B2, 1.5 times more Vitamin B5, 3 times more Vitamin B6 and 26.6 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and Cake, pudding-type, chocolate, dry mix have similar amounts of Vitamin B3 per 500 kcal.
• Both Almonds as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Almonds have 1.4 times more Calcium, 2.6 times more Copper, 4.4 times more Magnesium, 6.9 times more Manganese, 1.5 times more Potassium and 2.7 times more Zinc than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 1282.4 times more Sodium than Almonds.
• Both Almonds and Cake, pudding-type, chocolate, dry mix have similar amounts of Iron, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 4.1 times more Fat, 3 times more Omega 6, 3.7 times more Fiber and 3.1 times more Protein than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 1.4 times more Saturated Fat, 99.7 times more Omega 3, 5.5 times more Carbohydrate and 13.5 times more Sugars than Almonds.
• Both Almonds and Cake, pudding-type, chocolate, dry mix have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.