Comparing Nutrients in 14 ounces Frostings, coconut-nut, ready-to-eat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Roasted Almonds	Recommended Dietary Allowance
Energy	59.3% 1719kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	107% 34.3g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12.2g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	64% 83.4g	130g per day for Men 19-50 years
Sugars	219% 159g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	26% 9.92g	114% 43.3g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	41.5% 0.54mg	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% 7.94μg	54.6% 218μg	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	0.88% 0.79mg	0% 0mg	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	29% 4.33mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	485% 4.36mg	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	26.8% 2.14mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	385% 8.86mg	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	35.7% 250mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	119% 13mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, coconut-nut, ready-to-eat VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Frostings, coconut-nut, ready-to-eat versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frostings, coconut-nut, ready-to-eat vs Roasted Almonds:

• 14 ounces of Frostings, coconut-nut, ready-to-eat have more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.2 times more Vitamin B1, 63 times more Vitamin B2, 17.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.9 times more Vitamin B6, 27.5 times more Vitamin B9 and 21.9 times more Vitamin E than Frostings, coconut-nut, ready-to-eat.
• 14 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Frostings, coconut-nut, ready-to-eat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frostings, coconut-nut, ready-to-eat vs Roasted Almonds:

• 14 ounces of Frostings, coconut-nut, ready-to-eat have 1.3 times more Selenium and 53.3 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 20.6 times more Calcium, 8.8 times more Copper, 6.9 times more Iron, 14.7 times more Magnesium, 3.3 times more Manganese, 7.5 times more Phosphorus, 3.8 times more Potassium and 8.1 times more Zinc than Frostings, coconut-nut, ready-to-eat.
• 14 ounces of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frostings, coconut-nut, ready-to-eat have 2.1 times more Saturated Fat, 13.5 times more Omega 3, 2.5 times more Carbohydrate and 8.2 times more Sugars than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.4 times more Energy, 2.2 times more Fat, 4.2 times more Omega 6, 4.4 times more Fiber and 14 times more Protein than Frostings, coconut-nut, ready-to-eat.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3