Comparing Nutrients in 100 grams Cake, yellow, light, dry mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Cake, yellow, light, dry mix	Almonds	Recommended Dietary Allowance
Energy	14% 404kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.44% 0.75g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	33% 12.5g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.2% 0.21mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.6% 0.11μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, light, dry mix	Almonds	Recommended Dietary Allowance
Calcium	15.5% 155mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	7% 0.063mg	115% 1.03mg	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	16.4% 1.3mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.3% 324mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	1.9% 65mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	40.3% 604mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cake, yellow, light, dry mix vs Almonds:

• Cake, yellow, light, dry mix has 1.7 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 5.3 times more Vitamin B6 than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix and Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Cake, yellow, light, dry mix as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cake, yellow, light, dry mix vs Almonds:

• Cake, yellow, light, dry mix has 604 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Calcium, 16.4 times more Copper, 2.8 times more Iron, 27 times more Magnesium, 9.6 times more Manganese, 1.5 times more Phosphorus, 11.3 times more Potassium, 1.3 times more Selenium and 9.5 times more Zinc than Cake, yellow, light, dry mix.

Comparison of macro-nutrients per 100 grams:

• Cake, yellow, light, dry mix has 14 times more Omega 3 and 3.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 9.1 times more Fat, 2.8 times more Saturated Fat, 16.3 times more Omega 6, 9.6 times more Fiber and 4.5 times more Protein than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.