Comparing Nutrients in 500 calories Roasted Almonds VS Cake, white, prepared from recipe with coconut frosting

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cake, white, prepared from recipe with coconut frosting: 140g

Roasted Almonds have 1.7 times more energy per 100g than Cake, white, prepared from recipe with coconut frosting. It has very high energy density when compared to other foods. Cake, white, prepared from recipe with coconut frosting having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cake, white, prepared from recipe with coconut frosting?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Roasted Almonds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	16.7% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.48% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	111% 80.6g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	11% 6.18g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	3.13% 0.041mg	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	11.5% 46μg	11% 43.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.5% 0.084μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.87% 11.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	1.12% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.8% 5.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	22.4% 224mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	10.5% 0.094mg	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	39% 3.1mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	17% 0.39mg	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	56.3% 394mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.79% 29g	3700g per day for Men 19-50 years

Roasted Almonds VS Cake, White, Prepared From Recipe With Coconut Frosting Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cake, white, prepared from recipe with coconut frosting?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cake, white, prepared from recipe with coconut frosting:

• 500 calories of Roasted Almonds have 3.8 times more Vitamin B2, 2 times more Vitamin B3 and 118.6 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.
• While 500 kcal of Cake, white, prepared from recipe with coconut frosting contain 2.8 times more Vitamin B1 than Dry Roasted Almonds.
• Both Roasted Almonds and Cake, white, prepared from recipe with coconut frosting provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• 500 calories of Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Cake, white, prepared from recipe with coconut frosting 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 Roasted Almonds vs Cake, white, prepared from recipe with coconut frosting:

• 500 calories of Roasted Almonds have 1.8 times more Calcium, 9.8 times more Copper, 1.9 times more Iron, 13.8 times more Magnesium, 4.8 times more Manganese, 4 times more Phosphorus, 4.3 times more Potassium and 6 times more Zinc than Cake, white, prepared from recipe with coconut frosting.
• While 500 kcal of Cake, white, prepared from recipe with coconut frosting contain 9 times more Selenium and 159 times more Sodium than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Cake, white, prepared from recipe with coconut frosting lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 3 times more Fat, 3.8 times more Omega 6, 6.5 times more Fiber and 2.8 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• While 500 kcal of Cake, white, prepared from recipe with coconut frosting contain 1.6 times more Saturated Fat, 22.7 times more Omega 3, 5.1 times more Carbohydrate and 19.8 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cake, white, prepared from recipe with coconut frosting offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Cake, white, prepared from recipe with coconut frosting provide inadequate amounts of Fiber