Comparing Nutrients in 7 ounces Cake, pudding-type, white, enriched, dry mix VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cake, pudding-type, white, enriched, dry mix	Roasted Almonds	Recommended Dietary Allowance
Energy	29% 839kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	15% 4.74g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	32% 41.7g	130g per day for Men 19-50 years
Sugars	134% 97g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	14% 7.74g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, enriched, dry mix	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	46.3% 0.56mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	20.8% 0.27mg	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	45% 181μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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	1.06% 0.16mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, enriched, dry mix	Roasted Almonds	Recommended Dietary Allowance
Calcium	15.3% 153mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	242% 2.2mg	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	33.7% 2.7mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	193% 4.43mg	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	78.5% 550mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, white, enriched, dry mix VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cake, pudding-type, white, enriched, dry mix versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cake, pudding-type, white, enriched, dry mix vs Roasted Almonds:

• 7 ounces of Cake, pudding-type, white, enriched, dry mix have 3.6 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 7.6 times more Vitamin B6 and 298.8 times more Vitamin E than Cake, pudding-type, white, enriched, dry mix.
• 7 ounces of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Cake, pudding-type, white, enriched, dry mix as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cake, pudding-type, white, enriched, dry mix vs Roasted Almonds:

• 7 ounces of Cake, pudding-type, white, enriched, dry mix have 1.4 times more Selenium and 221.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.5 times more Calcium, 19.6 times more Copper, 2.7 times more Iron, 31 times more Magnesium, 8 times more Manganese, 1.7 times more Phosphorus, 9.9 times more Potassium and 13.2 times more Zinc than Cake, pudding-type, white, enriched, dry mix.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cake, pudding-type, white, enriched, dry mix have 6.4 times more Omega 3, 3.9 times more Carbohydrate and 10.1 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.4 times more Energy, 5.5 times more Fat, 1.7 times more Saturated Fat, 11 times more Omega 6, 15.6 times more Fiber and 5.4 times more Protein than Cake, pudding-type, white, enriched, dry mix.
• 7 ounces of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3