Comparing Nutrients in 14 ounces AlmondsVS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cake, pudding-type, white, enriched, dry mix

20%

76%

14 oz ▼

Macro Nutrients

Almondsvs Cake, pudding-type, white, enriched, dry mix

79.2%2298kcal

Energy

58%1679kcal

2298 kcalvs1679 kcal

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

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204%198g

Fat

39%37.7g

198 gvs37.7 g

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

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47%15g

Saturated Fat

29.6%9.5g

15 gvs9.5 g

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

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0.74%0.012g

Omega 3

16%0.25g

0.012 gvs0.25 g

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

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288%49g

Omega 6

27.5%4.7g

49 gvs4.7 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

247%321g

85.5 gvs321 g

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

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24%17.3g

Sugars

268%194g

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

17.3 gvs194 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

7.3%2.78g

49.6 gvs2.78 g

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

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150%84g

Protein

27.6%15.5g

84 gvs15.5 g

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

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Vitamins

Almondsvs Cake, pudding-type, white, enriched, 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

93%1.1mg

Thiamine

0.81 mgvs1.1 mg

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

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347%4.5mg

Vitamin B2

55%0.71mg

Riboflavin

4.5 mgvs0.71 mg

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

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89.7%14.4mg

Vitamin B3

60%9.62mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs9.62 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

18.5%0.92mg

Pantothenic acid

1.87 mgvs0.92 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

5.5%0.071mg

Pyridoxine

0.54 mgvs0.071 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

90%361μg

Folates and Folic Acid

175 μgvs361 μg

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

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0%0μg

Vitamin B12

6.6%0.16μg

Cobalamin

0 μgvs0.16 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 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

2.1%0.32mg

Tocopherols and Tocotrienols

102 mgvs0.32 mg

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

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0%0μg

Vitamin K

13.6%16.3μg

Phytomenadione or phylloquinone

0 μgvs16.3 μg

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

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Minerals

Almondsvs Cake, pudding-type, white, enriched, dry mix

107%1068mg

Calcium

30.6%306mg

1068 mgvs306 mg

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

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455%4.1mg

Copper

24.7%0.22mg

4.1 mgvs0.22 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

67.5%5.4mg

14.7 mgvs5.4 mg

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

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255%1072mg

Magnesium

8.5%35.7mg

1072 mgvs35.7 mg

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

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376%8.65mg

Manganese

48%1.1mg

8.65 mgvs1.1 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

157%1099mg

1909 mgvs1099 mg

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

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85.6%2909mg

Potassium

8.4%286mg

2909 mgvs286 mg

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

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29.6%16.3μg

Selenium

19.5%10.7μg

16.3 μgvs10.7 μg

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

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0.26%3.97mg

Sodium

176%2639mg

3.97 mgvs2639 mg

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

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113%12.4mg

Zinc

9.02%0.99mg

12.4 mgvs0.99 mg

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

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0.47%17.5g

Water

0.38%14g

17.5 gvs14 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, pudding-type, white, enriched, dry mix:

Almonds have 6.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 7.6 times more Vitamin B6 and 320.4 times more Vitamin E than Cake, pudding-type, white, enriched, dry mix.
While Cake, pudding-type, white, enriched, dry mix contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cake, pudding-type, white, enriched, dry mix:

Almonds have 3.5 times more Calcium, 18.4 times more Copper, 2.7 times more Iron, 30 times more Magnesium, 7.8 times more Manganese, 1.7 times more Phosphorus, 10.2 times more Potassium, 1.5 times more Selenium and 12.5 times more Zinc than Cake, pudding-type, white, enriched, dry mix.
While Cake, pudding-type, white, enriched, dry mix contains 665 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

Almonds have 1.4 times more Energy, 5.3 times more Fat, 1.6 times more Saturated Fat, 10.4 times more Omega 6, 17.9 times more Fiber and 5.4 times more Protein than Cake, pudding-type, white, enriched, dry mix.
While Cake, pudding-type, white, enriched, dry mix contains 21.3 times more Omega 3, 3.8 times more Carbohydrate and 11.3 times more Sugars than Almonds.
Both Almonds as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsCake, pudding-type, white, enriched, dry mixVS Blanched AlmondsAlmondsVS Cake, pudding-type, yellow, dry mixCake, pudding-type, white, enriched, dry mixVS Cake, pudding-type, yellow, dry mix

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: