Comparing Nutrients in 100 calories Roasted Almonds VS Snacks, fruit leather, pieces

Weight per 100 calories

• Roasted Almonds: 16.7g
• Snacks, fruit leather, pieces: 28g

Roasted Almonds have 1.7 times more energy per 100g than Snacks, fruit leather, pieces. It has very high energy density when compared to other foods. Snacks, fruit leather, pieces having high energy density.

Discover which food has more nutrients per 100 calories - Roasted Almonds or Snacks, fruit leather, pieces?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Roasted Almonds	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	17.7% 23g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	22% 16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.002% 0.002g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	0% 0g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.093% 0.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	0.17% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	1.78% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.3% 9.2μg	0.28% 1.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17.3% 15.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.22% 5.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	5.3% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.8% 0.62mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	0.93% 3.9mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	2.23% 0.051mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 78.8mg	0.96% 6.7mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	1.34% 45.7mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	1.37% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	3.7% 55.4mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	0.48% 0.053mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.093% 3.43g	3700g per day for Men 19-50 years

Roasted Almonds VS Snacks, Fruit Leather, Pieces Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or Snacks, fruit leather, pieces?

Lets compare vitamin content per 100 calories of Roasted Almonds vs Snacks, fruit leather, pieces:

• 100 calories of Roasted Almonds have 7.2 times more Vitamin B2, 21.8 times more Vitamin B3, 8.3 times more Vitamin B9 and 25.6 times more Vitamin E than Snacks, fruit leather, pieces.
• While 100 kcal of Snacks, fruit leather, pieces contain 3.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• 100 calories of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Roasted Almonds vs Snacks, fruit leather, pieces:

• 100 calories of Roasted Almonds have 8.9 times more Calcium, 3.9 times more Copper, 3 times more Iron, 12 times more Magnesium, 7.3 times more Manganese, 11.8 times more Phosphorus, 2.6 times more Potassium and 10.5 times more Zinc than Snacks, fruit leather, pieces.
• While 100 kcal of Snacks, fruit leather, pieces contain 110.5 times more Sodium than Dry Roasted Almonds.
• 100 calories of Snacks, fruit leather, pieces lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Dry Roasted Almonds as well as Snacks, fruit leather, pieces lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 11.8 times more Fat, 3.8 times more Saturated Fat, 18.1 times more Omega 6, more Fiber and 12.6 times more Protein than Snacks, fruit leather, pieces.
• While 100 kcal of Snacks, fruit leather, pieces contain 20 times more Omega 3, 6.6 times more Carbohydrate and 19.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, fruit leather, pieces offer comparable quantities of Energy per 100 calories.
• 100 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 100 calories of Snacks, fruit leather, pieces provide inadequate amounts of Omega 6, Fiber and Protein