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

Weight per 500 calories

• Almonds: 86.4g
• Cake, pudding-type, yellow, dry mix: 118g

Almonds have 1.4 times more energy per 100g than Cake, pudding-type, yellow, dry mix. It has very high energy density when compared to other foods. Cake, pudding-type, yellow, dry mix having very high energy density.

Discover which food has more nutrients per 500 calories - Almonds or Cake, pudding-type, yellow, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	8.55% 1.45g	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	72.7% 95g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	72% 52.3g	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	2.18% 0.83g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	8.44% 4.73g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	5.72% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	1.45% 0.019mg	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	30.7% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	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	148% 22mg	6.07% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.46% 2.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	23.2% 232mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	7.6% 0.069mg	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	23% 1.86mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	2.53% 10.6mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	14.4% 0.33mg	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	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	2.2% 74.5mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	67.8% 1017mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.13% 4.73g	3700g per day for Men 19-50 years

Almonds VS Cake, Pudding-type, Yellow, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Cake, pudding-type, yellow, dry mix?

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

• 500 calories of Almonds have 4.4 times more Vitamin B2 and 24.3 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• While 500 kcal of Cake, pudding-type, yellow, dry mix contain 2 times more Vitamin B1 and 3.2 times more Vitamin B9 than Almonds.
• Both Almonds and Cake, pudding-type, yellow, dry mix provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Almonds have insufficient amounts of Vitamin B9
• 500 calories of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin E
• Both Almonds as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Almonds have 1.7 times more Calcium, 13 times more Copper, 1.7 times more Iron, 21.9 times more Magnesium, 5.7 times more Manganese, 1.4 times more Phosphorus, 8.5 times more Potassium and 8.4 times more Zinc than Cake, pudding-type, yellow, dry mix.
• While 500 kcal of Cake, pudding-type, yellow, dry mix contain 1177.2 times more Sodium than Almonds.
• 500 calories of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• Both Almonds as well as Cake, pudding-type, yellow, dry mix lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 3.7 times more Fat, 7.3 times more Omega 6, 13 times more Fiber and 3.9 times more Protein than Cake, pudding-type, yellow, dry mix.
• While 500 kcal of Cake, pudding-type, yellow, dry mix contain 5.1 times more Carbohydrate and 13.9 times more Sugars than Almonds.
• Both Almonds and Cake, pudding-type, yellow, dry mix offer comparable quantities of Energy per 500 calories.
• 500 calories of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Omega 6, Fiber and Protein
• Both Almonds as well as Cake, pudding-type, yellow, dry mix provide inadequate amounts of Omega 3 in 500 calories.