Comparing Nutrients in 500 calories Blanched Almonds VS Cake, pound, commercially prepared, fat-free

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cake, pound, commercially prepared, fat-free: 177g

Blanched Almonds have 2.1 times more energy per 100g than Cake, pound, commercially prepared, fat-free. It has very high energy density when compared to other foods. Cake, pound, commercially prepared, fat-free having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Cake, pound, commercially prepared, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Blanched Almonds	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	2.87% 0.046g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	83% 108g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	83.7% 60.7g	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% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	5.1% 1.94g	38g per day for Men 19-50 years
Protein	32.4% 18g	17% 9.54g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.7% 51.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	7.58% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	1.63% 0.021mg	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	10.4% 41.5μg	19% 76μg	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	134% 20mg	0.12% 0.018mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.15% 0.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	20% 200mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	11.4% 0.1mg	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	34.7% 2.78mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	4.2% 17.7mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	10.5% 0.24mg	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	58.2% 408mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	17% 9.36μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	1.5% 54.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cake, pound, commercially prepared, fat-free:

• Blanched Almonds have 2.4 times more Vitamin B3, 4.6 times more Vitamin B6 and 1139.2 times more Vitamin E than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cake, pound, commercially prepared, fat-free have similar amounts of Vitamin B2 per 500 kcal.
• Both Blanched Almonds as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Cake, pound, commercially prepared, fat-free:

• Blanched Almonds have 2.6 times more Calcium, 8.5 times more Copper, 12.9 times more Magnesium, 6.4 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium and 4.6 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 1.3 times more Iron, 3.5 times more Selenium and 37.4 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 21 times more Fat, 7.3 times more Saturated Fat, 14.9 times more Omega 6, 4.3 times more Fiber and 1.9 times more Protein than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 6.8 times more Carbohydrate and 15.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cake, pound, commercially prepared, fat-free have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.