Comparing Nutrients in 5 ounces Cake, pound, commercially prepared, fat-free VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Roasted Almonds	Recommended Dietary Allowance
Energy	14% 401kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	23% 29.8g	130g per day for Men 19-50 years
Sugars	67% 48.7g	9.5% 6.9g	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	NA	0.02% 0.014g	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	15% 0.19mg	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	15.2% 61μg	19.5% 78μg	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	0.094% 0.014mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	173% 1.56mg	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	36.5% 2.9mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	8.44% 0.19mg	138% 3.16mg	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	29.6% 207mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cake, pound, commercially prepared, fat-free versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cake, pound, commercially prepared, fat-free vs Roasted Almonds:

• 5 ounces of Cake, pound, commercially prepared, fat-free have more Vitamin A and 1.6 times more Vitamin B1 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4 times more Vitamin B2, 5.3 times more Vitamin B3, 11.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2390 times more Vitamin E than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Roasted Almonds provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6 and Vitamin E
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A
• Both Cake, pound, commercially prepared, fat-free as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cake, pound, commercially prepared, fat-free vs Roasted Almonds:

• 5 ounces of Cake, pound, commercially prepared, fat-free have 2.7 times more Selenium and 113.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 6.2 times more Calcium, 18.9 times more Copper, 1.8 times more Iron, 27.9 times more Magnesium, 16.3 times more Manganese, 3.2 times more Phosphorus, 6.5 times more Potassium and 10.7 times more Zinc than Cake, pound, commercially prepared, fat-free.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cake, pound, commercially prepared, fat-free have 2.9 times more Carbohydrate and 7.1 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.1 times more Energy, 43.8 times more Fat, 15.8 times more Saturated Fat, 32.5 times more Omega 6, 9.9 times more Fiber and 3.9 times more Protein than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.