Comparing Nutrients in 5 ounces Cake, yellow, enriched, dry mix VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.3% 530kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	19.3% 25g	130g per day for Men 19-50 years
Sugars	84.6% 61.4g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	39% 15g	38g per day for Men 19-50 years
Protein	9.37% 5.24g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	13% 0.17mg	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	24% 96μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	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	8.7% 1.3mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	30% 299mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	150% 1.35mg	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	37% 2.95mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	11.8% 0.27mg	152% 3.5mg	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	62.8% 439mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	68.8% 1032mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.28% 10g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, yellow, enriched, dry mix VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cake, yellow, enriched, dry mix versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cake, yellow, enriched, dry mix vs Oil Roasted Almonds:

• 5 ounces of Cake, yellow, enriched, dry mix have 2.5 times more Vitamin B1, 1.6 times more Vitamin B5, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 28.2 times more Vitamin E than Cake, yellow, enriched, dry mix.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cake, yellow, enriched, dry mix as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cake, yellow, enriched, dry mix vs Oil Roasted Almonds:

• 5 ounces of Cake, yellow, enriched, dry mix have 728 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Calcium, 13.3 times more Copper, 1.8 times more Iron, 27.4 times more Magnesium, 12.9 times more Manganese, 1.5 times more Phosphorus, 14.9 times more Potassium, 1.4 times more Selenium and 11.4 times more Zinc than Cake, yellow, enriched, dry mix.
• 5 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cake, yellow, enriched, dry mix have 4.6 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.6 times more Energy, 15.8 times more Fat, 2.6 times more Saturated Fat, 62 times more Omega 6, 8.8 times more Fiber and 5.7 times more Protein than Cake, yellow, enriched, dry mix.
• 5 ounces of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6
• Both Cake, yellow, enriched, dry mix as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.