Comparing Nutrients in 5 ounces Roasted Almonds VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Roasted Almonds	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	29.2% 848kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	20% 19.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	81.3% 106g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	91% 66g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cake, gingerbread, 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	9.1% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.47% 0.058mg	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	19.5% 78μg	18% 72.3μg	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	0.31% 0.28mg	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	226% 34mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	38% 380mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	38.7% 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	66% 5.3mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	34.3% 0.79mg	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	95% 668mg	45.8% 320mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.17% 6.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cake, gingerbread, dry mix per 5 oz

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

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

• 5 ounces of Roasted Almonds have 5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 119.5 times more Vitamin E than Cake, gingerbread, dry mix.
• While 5 oz of Cake, gingerbread, dry mix contain 4.4 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cake, gingerbread, dry mix provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 5 ounces of Cake, gingerbread, dry mix have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Cake, gingerbread, dry mix:

• 5 ounces of Roasted Almonds have 2.9 times more Calcium, 4.5 times more Copper, 13.3 times more Magnesium, 4 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium and 9.2 times more Zinc than Cake, gingerbread, dry mix.
• While 5 oz of Cake, gingerbread, dry mix contain 1.3 times more Iron and 219 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Cake, gingerbread, dry mix contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.4 times more Energy, 3.8 times more Fat, 7.7 times more Omega 6, 6.4 times more Fiber and 4.8 times more Protein than Cake, gingerbread, dry mix.
• While 5 oz of Cake, gingerbread, dry mix contain 9.1 times more Omega 3, 3.6 times more Carbohydrate and 9.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cake, gingerbread, dry mix offer comparable quantities of Saturated Fat per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3