Comparing Nutrients in 14 ounces Merlot Red Table Wine VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Merlot Red Table Wine	3%	0%	97%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Merlot Red Table Wine	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.4% 329kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	NA	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.66% 9.96g	54% 70g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	25% 18g	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	NA	0% 0g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	0% 0g	110% 41.7g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Merlot Red Table Wine	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	36% 0.47mg	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	0.99% 3.97μg	26.8% 107μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Merlot Red Table Wine	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	421% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	10.4% 415μg	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	23% 1.83mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	425% 9.76mg	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	13% 91mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Merlot Red Table Wine VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Merlot Red Table Wine versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Merlot Red Table Wine vs Oil Roasted Almonds:

• 14 oz of Oil Roasted Almonds contain 18.4 times more Vitamin B1, 25.2 times more Vitamin B2, 16.4 times more Vitamin B3, 7.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 27 times more Vitamin B9 than Merlot Red Table Wine.
• 14 ounces of Merlot Red Table Wine have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Merlot Red Table Wine as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Merlot Red Table Wine vs Oil Roasted Almonds:

• 14 ounces of Merlot Red Table Wine have 30.9 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 36.4 times more Calcium, 86.8 times more Copper, 8 times more Iron, 22.8 times more Magnesium, 18.6 times more Manganese, 20.3 times more Phosphorus, 5.5 times more Potassium, 20.5 times more Selenium and 21.9 times more Zinc than Merlot Red Table Wine.
• 14 ounces of Merlot Red Table Wine lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Almonds contain 7.3 times more Energy, more Fat, 7 times more Carbohydrate, 7.3 times more Sugars, more Fiber and 303.3 times more Protein than Merlot Red Table Wine.
• 14 ounces of Merlot Red Table Wine provide inadequate amounts of Carbohydrate, Fiber and Protein