Comparing Nutrients in 7 ounces Almonds VS Cake, angelfood, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cake, angelfood, commercially prepared	9%	3%	88%

Macro Nutrients

	Almonds	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Energy	39.6% 1149kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	88.2% 115g	130g per day for Men 19-50 years
Sugars	12% 8.63g	NA	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	75% 42g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	75% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cake, angelfood, commercially prepared	Recommended Dietary Allowance
Calcium	53.4% 534mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	17% 0.15mg	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	92% 7.36mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	7.33% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	92% 643mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cake, angelfood, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Cake, angelfood, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs Cake, angelfood, commercially prepared:

• 7 ounces of Almonds have 2 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cake, angelfood, commercially prepared.
• While 7 oz of Cake, angelfood, commercially prepared contain more Vitamin B12 than Almonds.
• 7 ounces of Almonds have insufficient amounts of Vitamin B12
• Both Almonds as well as Cake, angelfood, commercially prepared have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Almonds vs Cake, angelfood, commercially prepared:

• 7 ounces of Almonds have 1.9 times more Calcium, 13.2 times more Copper, 7.1 times more Iron, 22.5 times more Magnesium, 25.6 times more Manganese, 1.5 times more Phosphorus, 7.9 times more Potassium and 44.6 times more Zinc than Cake, angelfood, commercially prepared.
• While 7 oz of Cake, angelfood, commercially prepared contain 1.8 times more Selenium and 749 times more Sodium than Almonds.
• 7 ounces of Cake, angelfood, commercially prepared lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 2.2 times more Energy, 62.4 times more Fat, 31.4 times more Saturated Fat, 35.6 times more Omega 6, 8.3 times more Fiber and 3.6 times more Protein than Cake, angelfood, commercially prepared.
• While 7 oz of Cake, angelfood, commercially prepared contain 2.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3 in seven ounces.