Comparing Nutrients in 7 ounces Blanched Almonds VS Frostings, white, fluffy, dry mix, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frostings, white, fluffy, dry mix, prepared with water	2%	0%	98%

Macro Nutrients

	Blanched Almonds	Frostings, white, fluffy, dry mix, prepared with water	Recommended Dietary Allowance
Energy	40.4% 1171kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	96% 124g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	0% 0g	38g per day for Men 19-50 years
Protein	76% 42.5g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frostings, white, fluffy, dry mix, prepared with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	1.35% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	0.15% 0.002mg	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	24.3% 97μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	314% 47mg	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

	Blanched Almonds	Frostings, white, fluffy, dry mix, prepared with water	Recommended Dietary Allowance
Calcium	47% 468mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	5.95% 0.054mg	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	81.4% 6.5mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	0.43% 0.01mg	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	136% 955mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Frostings, white, fluffy, dry mix, prepared with water per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Frostings, white, fluffy, dry mix, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Frostings, white, fluffy, dry mix, prepared with water:

• 7 ounces of Blanched Almonds have 191 times more Vitamin B1, 27.3 times more Vitamin B2, 5.3 times more Vitamin B3, 9.2 times more Vitamin B5, 115 times more Vitamin B6 and 24.5 times more Vitamin B9 than Frostings, white, fluffy, dry mix, prepared with water.
• 7 ounces of Frostings, white, fluffy, dry mix, prepared with water have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Blanched Almonds as well as Frostings, white, fluffy, dry mix, prepared with water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Frostings, white, fluffy, dry mix, prepared with water:

• 7 ounces of Blanched Almonds have 59 times more Calcium, 38 times more Copper, 54.7 times more Iron, 134 times more Magnesium, 367 times more Manganese, 96.2 times more Phosphorus, 8.6 times more Potassium, 1.2 times more Selenium and 148.5 times more Zinc than Frostings, white, fluffy, dry mix, prepared with water.
• While 7 oz of Frostings, white, fluffy, dry mix, prepared with water contain 8.2 times more Sodium than Blanched Almonds.
• 7 ounces of Frostings, white, fluffy, dry mix, prepared with water lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 2.4 times more Energy, more Fat, more Saturated Fat, more Fiber and 14.3 times more Protein than Frostings, white, fluffy, dry mix, prepared with water.
• While 7 oz of Frostings, white, fluffy, dry mix, prepared with water contain 3.4 times more Carbohydrate than Blanched Almonds.
• 7 ounces of Frostings, white, fluffy, dry mix, prepared with water provide inadequate amounts of Fiber