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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cake, pudding-type, chocolate, dry mix: 128g

Blanched 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.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Blanched 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	46% 44.5g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	14% 4.48g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	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	12% 16g	79% 103g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 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	7.74% 2.94g	38g per day for Men 19-50 years
Protein	32.4% 18g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	13.5% 0.16mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	3.05% 0.04mg	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	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	134% 20mg	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

	Blanched Almonds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	20% 200mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	34.7% 2.78mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	12% 0.27mg	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	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	74% 1107mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.13% 5g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Blanched Almonds have 2.8 times more Vitamin B2 and 24.2 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
• While 500 kcal of Cake, pudding-type, chocolate, dry mix contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds and Cake, pudding-type, chocolate, dry mix provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B12
• 500 calories of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Blanched Almonds have 2.5 times more Copper, 4.3 times more Magnesium, 5.7 times more Manganese, 1.3 times more Potassium and 2.5 times more Zinc than Cake, pudding-type, chocolate, dry mix.
• While 500 kcal of Cake, pudding-type, chocolate, dry mix contain 1.3 times more Iron and 68.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cake, pudding-type, chocolate, dry mix contain similar levels of Calcium and Phosphorus per 500 calories.
• 500 calories of Cake, pudding-type, chocolate, dry mix lack sufficient amounts of Zinc
• Both Blanched Almonds as well as Cake, pudding-type, chocolate, dry mix lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 4.3 times more Fat, 3 times more Omega 6, 2.9 times more Fiber and 3.1 times more Protein than Cake, pudding-type, chocolate, dry mix.
• While 500 kcal of Cake, pudding-type, chocolate, dry mix contain 1.3 times more Saturated Fat, 76.2 times more Omega 3, 6.5 times more Carbohydrate and 12.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cake, pudding-type, chocolate, dry mix offer comparable quantities of Energy per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 500 calories of Cake, pudding-type, chocolate, dry mix provide inadequate amounts of Fiber