Comparing Nutrients in 5 ounces Almonds VS Cake, pudding-type, yellow, dry mix

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cake, pudding-type, yellow, dry mix	4%	21%	75%

Macro Nutrients

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Energy	28.3% 821kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	87.2% 113g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	86.4% 62.7g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	53.5% 30g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	37% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	242% 36.3mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cake, pudding-type, yellow, dry mix	Recommended Dietary Allowance
Calcium	38% 381mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	9.13% 0.082mg	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	65.7% 5.26mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	17.3% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	2.63% 89.3mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	81.3% 1219mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cake, pudding-type, yellow, dry mix per 5 oz

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

Lets compare vitamin content per 5 ounces of Almonds vs Cake, pudding-type, yellow, dry mix:

• 5 ounces of Almonds have 6.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 8.6 times more Vitamin B6 and 33.3 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• While 5 oz of Cake, pudding-type, yellow, dry mix contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• 5 ounces of Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin B6
• Both Almonds as well as Cake, pudding-type, yellow, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almonds vs Cake, pudding-type, yellow, dry mix:

• 5 ounces of Almonds have 2.3 times more Calcium, 17.8 times more Copper, 2.4 times more Iron, 30 times more Magnesium, 7.8 times more Manganese, 1.9 times more Phosphorus, 11.6 times more Potassium, 1.7 times more Selenium and 11.6 times more Zinc than Cake, pudding-type, yellow, dry mix.
• While 5 oz of Cake, pudding-type, yellow, dry mix contain 860 times more Sodium than Almonds.
• 5 ounces of Cake, pudding-type, yellow, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 1.4 times more Energy, 5.1 times more Fat, 1.5 times more Saturated Fat, 10 times more Omega 6, 17.9 times more Fiber and 5.3 times more Protein than Cake, pudding-type, yellow, dry mix.
• While 5 oz of Cake, pudding-type, yellow, dry mix contain 22 times more Omega 3, 3.7 times more Carbohydrate and 10.2 times more Sugars than Almonds.
• 5 ounces of Almonds provide inadequate amounts of Omega 3
• 5 ounces of Cake, pudding-type, yellow, dry mix provide inadequate amounts of Fiber