Comparing Nutrients in 300 calories Cake, white, prepared from recipe with coconut frostingVS Almonds

Weight per 300 calories

Cake, white, prepared from recipe with coconut frosting

84.3g

Almonds

51.8g

Almonds have 1.6 times more energy per unit of mass than Cake, white, prepared from recipe with coconut frosting, which is very high in comparison to other foods. Cake, white, prepared from recipe with coconut frosting having high energy density.

Which food has more nutrients per 300 calories - Cake, white, prepared from recipe with coconut frosting or Almonds?

Macros Ratio

Protein Fat Carbs

Cake, white, prepared from recipe with coconut frosting

26%

69%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cake, white, prepared from recipe with coconut frostingvs 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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8.95%8.68g

Fat

26.7%26g

8.68 gvs26 g

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

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10.3%3.3g

Saturated Fat

6.16%1.97g

3.3 gvs1.97 g

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

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7.1%0.11g

Omega 3

0.097%0.002g

0.11 gvs0.002 g

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

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10%1.7g

Omega 6

37.6%6.4g

1.7 gvs6.4 g

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

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0.29%0.84mg

Cholesterol

0%0mg

0.84 mgvs0 mg

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

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41%53.3g

Carbohydrate

8.6%11g

53.3 gvs11 g

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

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66.7%48.4g

Sugars

3.1%2.25g

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

48.4 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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2.2%0.84g

Fiber

17%6.48g

0.84 gvs6.48 g

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

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6.62%3.7g

Protein

19.6%11g

3.7 gvs11 g

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

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Vitamins

Cake, white, prepared from recipe with coconut frostingvs Almonds

1.12%10μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10 μgvs0 μg

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

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9%0.11mg

Vitamin B1

8.85%0.11mg

Thiamine

0.11 mgvs0.11 mg

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

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12.3%0.16mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.16 mgvs0.59 mg

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

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5.6%0.9mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.9 mgvs1.87 mg

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

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2.8%0.14mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.14 mgvs0.24 mg

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

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1.88%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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6.53%26μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

26 μgvs22.8 μg

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

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2.1%0.051μg

Vitamin B12

0%0μg

Cobalamin

0.051 μgvs0 μg

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

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0.094%0.084mg

Vitamin C

0%0mg

Ascorbic acid

0.084 mgvs0 mg

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

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1.12%6.74IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

6.74 IUvs0 IU

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

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0.67%0.1mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.1 mgvs13.3 mg

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

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2.88%3.46μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.46 μgvs0 μg

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

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Minerals

Cake, white, prepared from recipe with coconut frostingvs Almonds

7.6%76mg

Calcium

14%139mg

76 mgvs139 mg

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

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6.27%0.056mg

Copper

59.4%0.53mg

0.056 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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12.2%0.98mg

Iron

24%1.92mg

0.98 mgvs1.92 mg

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

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2.4%10mg

Magnesium

33.3%140mg

10 mgvs140 mg

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

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10%0.23mg

Manganese

49%1.13mg

0.23 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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8.43%59mg

Phosphorus

35.6%249mg

59 mgvs249 mg

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

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2.45%83.4mg

Potassium

11%380mg

83.4 mgvs380 mg

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

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16.4%9μg

Selenium

3.86%2.12μg

9 μgvs2.12 μg

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

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16%239mg

Sodium

0.035%0.52mg

239 mgvs0.52 mg

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

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2.53%0.28mg

Zinc

14.7%1.6mg

0.28 mgvs1.6 mg

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

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0.47%17.4g

Water

0.062%2.3g

17.4 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, white, prepared from recipe with coconut frosting vs Almonds:

Almonds contain 3.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 131.3 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.
Both Cake, white, prepared from recipe with coconut frosting and Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Cake, white, prepared from recipe with coconut frosting as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cake, white, prepared from recipe with coconut frosting vs Almonds:

Cake, white, prepared from recipe with coconut frosting has 4.2 times more Selenium and 461.9 times more Sodium than Almonds.
While Almonds contain 1.8 times more Calcium, 9.5 times more Copper, 2 times more Iron, 13.8 times more Magnesium, 4.8 times more Manganese, 4.2 times more Phosphorus, 4.6 times more Potassium and 5.8 times more Zinc than Cake, white, prepared from recipe with coconut frosting.

Comparison of macro-nutrients per 300 calories:

Cake, white, prepared from recipe with coconut frosting has 1.7 times more Saturated Fat, 73.2 times more Omega 3, 4.8 times more Carbohydrate and 21.5 times more Sugars than Almonds.
While Almonds contain 3 times more Fat, 3.7 times more Omega 6, 7.7 times more Fiber and 3 times more Protein than Cake, white, prepared from recipe with coconut frosting.
Both Cake, white, prepared from recipe with coconut frosting and Almonds have similar amounts of Energy per 300 kcal.
Both Cake, white, prepared from recipe with coconut frosting as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cake, white, prepared from recipe with coconut frostingVS Cake, gingerbread, dry mixAlmondsVS Cake, gingerbread, dry mixCake, white, prepared from recipe with coconut frostingVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Cake, white, prepared from recipe with coconut frostingVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cake, white, prepared from recipe with coconut frosting or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: