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Comparing Nutrients in 500 calories AlmondsVS Cake, white, dry mix, special dietary (includes lemon-flavored)

Weight per 500 calories

Almonds
86.4g
Cake, white, dry mix, special dietary (includes lemon-flavored)
126g

Almonds have 1.5 times more energy per 100g than Cake, white, dry mix, special dietary (includes lemon-flavored). It has very high energy density when compared to other foods. Cake, white, dry mix, special dietary (includes lemon-flavored) having high energy density.

Which food has more nutrients per 500 calories - Almonds or Cake, white, dry mix, special dietary (includes lemon-flavored)?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cake, white, dry mix, special dietary (includes lemon-flavored)
3%
19%
78%
500 kcal ▼

Macro Nutrients

Almondsvs Cake, white, dry mix, special dietary (includes lemon-flavored)
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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44.5%43g
Fat
11%10.6g
43 gvs10.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
10.3%3.3g
Saturated Fat
4.92%1.58g
3.3 gvs1.58 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g
Omega 3
17%0.27g
0.003 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g
Omega 6
22%3.72g
10.6 gvs3.72 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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14.3%18.6g
Carbohydrate
77%100g
18.6 gvs100 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.2%3.76g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.76 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g
Fructose
NA
≤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]
0.095 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g
Glucose
NA
0.15 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g
Sucrose
NA
3.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.4%10.8g
Fiber
NA
10.8 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
32.6%18.3g
Protein
6.75%3.78g
18.3 gvs3.78 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Cake, white, dry mix, special dietary (includes lemon-flavored)
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 .

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14.8%0.18mg
Vitamin B1
30.3%0.36mg
Thiamine
0.18 mgvs0.36 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg
Vitamin B2
17.3%0.23mg
Riboflavin
0.98 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg
Vitamin B3
19%3mg
Niacin, nicotinic acid, niacinamide
3.12 mgvs3 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
8.13%0.41mg
Vitamin B5
4.94%0.25mg
Pantothenic acid
0.41 mgvs0.25 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
9.1%0.12mg
Vitamin B6
1.74%0.023mg
Pyridoxine
0.12 mgvs0.023 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg
Vitamin B7
NA
Biotin
49.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
9.5%38μg
Vitamin B9
21.7%87μg
Folates and Folic Acid
38 μgvs87 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
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%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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148%22mg
Vitamin E
NA
Tocopherols and Tocotrienols
22 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Cake, white, dry mix, special dietary (includes lemon-flavored)
23.2%232mg
Calcium
3.27%32.7mg
232 mgvs32.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
7.98%0.072mg
0.89 mgvs0.072 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
40%3.2mg
Iron
31.3%2.5mg
3.2 mgvs2.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg
Magnesium
3%12.6mg
233 mgvs12.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
82%1.9mg
Manganese
16.4%0.38mg
1.9 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
87%39μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
39 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg
Phosphorus
53.3%373mg
415 mgvs373 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg
Potassium
5.5%188mg
633 mgvs188 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
6.44%3.54μg
Selenium
5.72%3.15μg
3.54 μgvs3.15 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.058%0.86mg
Sodium
22%327mg
0.86 mgvs327 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
24.5%2.7mg
Zinc
3.43%0.38mg
2.7 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.1%3.8g
Water
0.2%7.56g
3.8 gvs7.56 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 Almonds vs Cake, white, dry mix, special dietary (includes lemon-flavored):
Comparing minerals per 500 calories for Almonds vs Cake, white, dry mix, special dietary (includes lemon-flavored):
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCake, white, dry mix, special dietary (includes lemon-flavored)VS Blanched AlmondsAlmondsVS Cake, pudding-type, white, enriched, dry mixCake, white, dry mix, special dietary (includes lemon-flavored)VS Cake, pudding-type, white, enriched, dry mix
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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