Comparing Nutrients in 500 calories Cake, white, prepared from recipe with coconut frostingVS Almonds

Weight per 500 calories

Cake, white, prepared from recipe with coconut frosting

140g

Almonds

86.4g

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 500 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%

500 kcal ▼

Macro Nutrients

Cake, white, prepared from recipe with coconut frostingvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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15%14.5g

Fat

44.5%43g

14.5 gvs43 g

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

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17%5.47g

Saturated Fat

10.3%3.3g

5.47 gvs3.3 g

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

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12%0.19g

Omega 3

0.16%0.003g

0.19 gvs0.003 g

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

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16.7%2.85g

Omega 6

62.6%10.6g

2.85 gvs10.6 g

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

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0.48%1.4mg

Cholesterol

0%0mg

1.4 mgvs0 mg

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

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68.3%88.8g

Carbohydrate

14.3%18.6g

88.8 gvs18.6 g

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

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111%80.6g

Sugars

5.2%3.76g

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

80.6 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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3.7%1.4g

Fiber

28.4%10.8g

1.4 gvs10.8 g

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

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11%6.18g

Protein

32.6%18.3g

6.18 gvs18.3 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

1.87%17μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

17 μgvs0 μg

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

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15%0.18mg

Vitamin B1

14.8%0.18mg

Thiamine

0.18 mgvs0.18 mg

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

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20.4%0.27mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.27 mgvs0.98 mg

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

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9.33%1.5mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs3.12 mg

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

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4.7%0.23mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.23 mgvs0.41 mg

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

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3.13%0.041mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.041 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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11%43.5μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

43.5 μgvs38 μg

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

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3.5%0.084μg

Vitamin B12

0%0μg

Cobalamin

0.084 μgvs0 μg

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

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0.16%0.14mg

Vitamin C

0%0mg

Ascorbic acid

0.14 mgvs0 mg

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

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1.87%11.2IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

11.2 IUvs0 IU

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

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1.12%0.17mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.17 mgvs22 mg

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

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4.8%5.76μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.76 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

12.6%126mg

Calcium

23.2%232mg

126 mgvs232 mg

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

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10.5%0.094mg

Copper

99%0.89mg

0.094 mgvs0.89 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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20.4%1.63mg

Iron

40%3.2mg

1.63 mgvs3.2 mg

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

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4%17mg

Magnesium

55.5%233mg

17 mgvs233 mg

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

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17%0.39mg

Manganese

82%1.9mg

0.39 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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14%98mg

Phosphorus

59.3%415mg

98 mgvs415 mg

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

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4.1%139mg

Potassium

18.6%633mg

139 mgvs633 mg

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

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27.3%15μg

Selenium

6.44%3.54μg

15 μgvs3.54 μg

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

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26.6%399mg

Sodium

0.058%0.86mg

399 mgvs0.86 mg

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

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4.2%0.46mg

Zinc

24.5%2.7mg

0.46 mgvs2.7 mg

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

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0.79%29g

Water

0.1%3.8g

29 gvs3.8 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Cake, white, prepared from recipe with coconut frosting as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Cake, white, prepared from recipe with coconut frostingVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cake, white, prepared from recipe with coconut frosting or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: