Comparing Nutrients in 300 calories Cake, pudding-type, chocolate, dry mixVS Almonds

Weight per 300 calories

Cake, pudding-type, chocolate, dry mix

76.7g

Almonds

51.8g

Almonds have 1.5 times more energy per unit of mass than Cake, pudding-type, chocolate, dry mix, which is very high in comparison to other foods. Cake, pudding-type, chocolate, dry mix having high energy density.

Which food has more nutrients per 300 calories - Cake, pudding-type, chocolate, dry mix or Almonds?

Macros Ratio

Protein Fat Carbs

Cake, pudding-type, chocolate, dry mix

18%

78%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cake, pudding-type, chocolate, dry mixvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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6.44%6.25g

Fat

26.7%26g

6.25 gvs26 g

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

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8.4%2.7g

Saturated Fat

6.16%1.97g

2.7 gvs1.97 g

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

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9.7%0.15g

Omega 3

0.097%0.002g

0.15 gvs0.002 g

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

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12.5%2.13g

Omega 6

37.6%6.4g

2.13 gvs6.4 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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47.3%61.5g

Carbohydrate

8.6%11g

61.5 gvs11 g

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

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42%30.3g

Sugars

3.1%2.25g

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

30.3 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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4.64%1.76g

Fiber

17%6.48g

1.76 gvs6.48 g

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

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6.3%3.53g

Protein

19.6%11g

3.53 gvs11 g

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

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Vitamins

Cake, pudding-type, chocolate, dry mixvs Almonds

0.085%0.77μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.77 μgvs0 μg

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

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13.4%0.16mg

Vitamin B1

8.85%0.11mg

Thiamine

0.16 mgvs0.11 mg

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

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10%0.13mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.13 mgvs0.59 mg

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

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11.6%1.85mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.85 mgvs1.87 mg

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

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3.24%0.16mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.16 mgvs0.24 mg

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

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1.83%0.024mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.024 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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10.4%41.4μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

41.4 μgvs22.8 μg

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

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16%0.38μg

Vitamin B12

0%0μg

Cobalamin

0.38 μgvs0 μg

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

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0.085%0.077mg

Vitamin C

0%0mg

Ascorbic acid

0.077 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 .

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3.32%0.5mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.5 mgvs13.3 mg

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

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1.4%1.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.7 μgvs0 μg

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

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Minerals

Cake, pudding-type, chocolate, dry mixvs Almonds

10.2%102mg

Calcium

14%139mg

102 mgvs139 mg

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

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23%0.21mg

Copper

59.4%0.53mg

0.21 mgvs0.53 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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28%2.24mg

Iron

24%1.92mg

2.24 mgvs1.92 mg

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

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7.5%31.5mg

Magnesium

33.3%140mg

31.5 mgvs140 mg

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

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7.1%0.16mg

Manganese

49%1.13mg

0.16 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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31.3%219mg

Phosphorus

35.6%249mg

219 mgvs249 mg

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

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7.6%259mg

Potassium

11%380mg

259 mgvs380 mg

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

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4.6%2.53μg

Selenium

3.86%2.12μg

2.53 μgvs2.12 μg

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

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44.3%664mg

Sodium

0.035%0.52mg

664 mgvs0.52 mg

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

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5.44%0.6mg

Zinc

14.7%1.6mg

0.6 mgvs1.6 mg

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

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0.081%3g

Water

0.062%2.3g

3 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Cake, pudding-type, chocolate, dry mix vs Almonds:

Cake, pudding-type, chocolate, dry mix has 1.5 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin B12 than Almonds.
While Almonds contain 4.5 times more Vitamin B2, 1.5 times more Vitamin B5, 3 times more Vitamin B6 and 26.6 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
Both Cake, pudding-type, chocolate, dry mix and Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Cake, pudding-type, chocolate, dry mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cake, pudding-type, chocolate, dry mix vs Almonds:

Cake, pudding-type, chocolate, dry mix has 1282.4 times more Sodium than Almonds.
While Almonds contain 1.4 times more Calcium, 2.6 times more Copper, 4.4 times more Magnesium, 6.9 times more Manganese, 1.5 times more Potassium and 2.7 times more Zinc than Cake, pudding-type, chocolate, dry mix.
Both Cake, pudding-type, chocolate, dry mix and Almonds have similar amounts of Iron, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cake, pudding-type, chocolate, dry mix has 1.4 times more Saturated Fat, 99.7 times more Omega 3, 5.5 times more Carbohydrate and 13.5 times more Sugars than Almonds.
While Almonds contain 4.1 times more Fat, 3 times more Omega 6, 3.7 times more Fiber and 3.1 times more Protein than Cake, pudding-type, chocolate, dry mix.
Both Cake, pudding-type, chocolate, dry mix and Almonds have similar amounts of Energy per 300 kcal.
Both Cake, pudding-type, chocolate, dry mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cake, pudding-type, chocolate, dry mixVS Cake, white, prepared from recipe with coconut frostingAlmondsVS Cake, white, prepared from recipe with coconut frostingCake, pudding-type, chocolate, dry mixVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Cake, pudding-type, chocolate, dry mixVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cake, pudding-type, chocolate, dry mix or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: