Comparing Nutrients in 100 grams Frostings, white, fluffy, dry mix VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frostings, white, fluffy, dry mix	2%	0%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frostings, white, fluffy, dry mix	Roasted Almonds	Recommended Dietary Allowance
Energy	12.8% 371kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	NA	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	0% 0g	28.7% 11g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Frostings, white, fluffy, 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	0.083% 0.001mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.077% 0.001mg	10.5% 0.14mg	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	0.75% 3μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	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	159% 24mg	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

	Frostings, white, fluffy, dry mix	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.4% 4mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	122% 1.1mg	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	1.13% 0.09mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	0.3% 0.007mg	97% 2.23mg	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	1% 7mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.091% 0.01mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frostings, white, fluffy, dry mix vs Roasted Almonds:

• Dry Roasted Almonds contain 77 times more Vitamin B1, 20.6 times more Vitamin B2, 3.6 times more Vitamin B3, 6.2 times more Vitamin B5, 136 times more Vitamin B6 and 18.3 times more Vitamin B9 than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Frostings, white, fluffy, dry mix vs Roasted Almonds:

• Frostings, white, fluffy, dry mix have 2.1 times more Selenium and 78 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 67 times more Calcium, 29.7 times more Copper, 41.4 times more Iron, 93 times more Magnesium, 318.9 times more Manganese, 67.3 times more Phosphorus, 6.1 times more Potassium and 331 times more Zinc than Frostings, white, fluffy, dry mix.

Comparison of macro-nutrients per 100 grams:

• Frostings, white, fluffy, dry mix have 4.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, more Fat, more Fiber and 9.1 times more Protein than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.