Comparing Nutrients in 14 ounces AlmondsVS Cake, gingerbread, dry mix

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cake, gingerbread, dry mix

28%

68%

14 oz ▼

Macro Nutrients

Almondsvs Cake, gingerbread, dry mix

79.2%2298kcal

Energy

60%1734kcal

2298 kcalvs1734 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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204%198g

Fat

56.5%54.8g

198 gvs54.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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47%15g

Saturated Fat

43%13.7g

15 gvs13.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

22.6%0.36g

0.012 gvs0.36 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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288%49g

Omega 6

39%6.65g

49 gvs6.65 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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65.8%85.5g

Carbohydrate

228%296g

85.5 gvs296 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.3g

Sugars

255%185g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvs185 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.6%0.44g

Fructose

≤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]

0.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.67g

Glucose

0.67 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.7g

Sucrose

15.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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131%49.6g

Fiber

17.8%6.75g

49.6 gvs6.75 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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150%84g

Protein

31%17.5g

84 gvs17.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cake, gingerbread, dry mix

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

68%0.81mg

Vitamin B1

112%1.35mg

Thiamine

0.81 mgvs1.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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347%4.5mg

Vitamin B2

73.3%0.95mg

Riboflavin

4.5 mgvs0.95 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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89.7%14.4mg

Vitamin B3

63.3%10mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs10 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

37.4%1.87mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

1.87 mgvs0.93 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

42%0.54mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.54 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43.7%175μg

Vitamin B9

50.6%202μg

Folates and Folic Acid

175 μgvs202 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.88%0.79mg

Ascorbic acid

0 mgvs0.79 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

678%102mg

Vitamin E

5.3%0.79mg

Tocopherols and Tocotrienols

102 mgvs0.79 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

21%25.4μg

Phytomenadione or phylloquinone

0 μgvs25.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Cake, gingerbread, dry mix

107%1068mg

Calcium

37.3%373mg

1068 mgvs373 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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455%4.1mg

Copper

108%0.98mg

4.1 mgvs0.98 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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184%14.7mg

Iron

233%18.7mg

14.7 mgvs18.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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255%1072mg

Magnesium

20%83.3mg

1072 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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376%8.65mg

Manganese

96%2.2mg

8.65 mgvs2.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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400%180μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

180 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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273%1909mg

Phosphorus

128%897mg

1909 mgvs897 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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85.6%2909mg

Potassium

40%1353mg

2909 mgvs1353 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.6%16.3μg

Selenium

15%8.33μg

16.3 μgvs8.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

174%2608mg

3.97 mgvs2608 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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113%12.4mg

Zinc

13%1.43mg

12.4 mgvs1.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.5g

Water

0.47%17.5g

17.5 gvs17.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Almonds vs Cake, gingerbread, dry mix:

Almonds have 4.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 128.2 times more Vitamin E than Cake, gingerbread, dry mix.
While Cake, gingerbread, dry mix contains 1.7 times more Vitamin B1 and more Vitamin K than Almonds.
Both Almonds and Cake, gingerbread, dry mix have similar amounts of Vitamin B9 per 14 oz.
Both Almonds as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cake, gingerbread, dry mix:

Almonds have 2.9 times more Calcium, 4.2 times more Copper, 12.9 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium and 8.7 times more Zinc than Cake, gingerbread, dry mix.
While Cake, gingerbread, dry mix contains 1.3 times more Iron and 657 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

Almonds have 1.3 times more Energy, 3.6 times more Fat, 7.4 times more Omega 6, 7.4 times more Fiber and 4.8 times more Protein than Cake, gingerbread, dry mix.
While Cake, gingerbread, dry mix contains 30.3 times more Omega 3, 3.5 times more Carbohydrate and 10.7 times more Sugars than Almonds.
Both Almonds and Cake, gingerbread, dry mix have similar amounts of Saturated Fat per 14 oz.
Both Almonds as well as Cake, gingerbread, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsCake, gingerbread, dry mixVS Blanched AlmondsAlmondsVS Cake, snack cakes, creme-filled, chocolate with frostingCake, gingerbread, dry mixVS Cake, snack cakes, creme-filled, chocolate with frosting

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Cake, gingerbread, dry mix

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: