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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cake, pudding-type, carrot, dry mix: 121g

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

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cake, pudding-type, carrot, dry mix	5%	21%	74%

Macro Nutrients

	Blanched Almonds	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	19.2% 0.31g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	24.4% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	73.4% 95g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	NA	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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	15.8% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	7.32% 0.095mg	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	20% 80.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2% 0.048μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.6% 1.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cake, pudding-type, carrot, dry mix	Recommended Dietary Allowance
Calcium	20% 200mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	6.7% 0.06mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	2.3% 9.64mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	27.7% 0.64mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	32.6% 18μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.12% 4.34g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.9 times more Vitamin B2 than Cake, pudding-type, carrot, dry mix.
• While Cake, pudding-type, carrot, dry mix contains more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cake, pudding-type, carrot, dry mix have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Blanched Almonds as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

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

• Blanched Almonds have 14.4 times more Copper, 1.3 times more Iron, 23.6 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium and 10.4 times more Zinc than Cake, pudding-type, carrot, dry mix.
• While Cake, pudding-type, carrot, dry mix contains 6.6 times more Selenium and 42.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cake, pudding-type, carrot, dry mix have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 3.8 times more Fat, 1.9 times more Saturated Fat, 2.5 times more Omega 6 and 3 times more Protein than Cake, pudding-type, carrot, dry mix.
• While Cake, pudding-type, carrot, dry mix contains 90.6 times more Omega 3 and 6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cake, pudding-type, carrot, dry mix have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.