Comparing Nutrients in 14 ounces Jellies VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Jellies	0%	0%	100%
Almonds	14%	72%	14%

Macro Nutrients

	Jellies	Almonds	Recommended Dietary Allowance
Energy	36.4% 1056kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	280% 203g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	131% 49.6g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Jellies	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	43.7% 175μg	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	3.97% 3.57mg	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	0% 0mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jellies	Almonds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	7.24% 290μg	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	9.43% 0.75mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jellies vs Almonds:

• Jellies have more Vitamin C than Almonds.
• While Almonds contain 205 times more Vitamin B1, 43.8 times more Vitamin B2, 100.5 times more Vitamin B3, 2.4 times more Vitamin B5, 6.9 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin E than Jellies.
• Both Jellies as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Jellies vs Almonds:

• Jellies have 30 times more Sodium than Almonds.
• While Almonds contain 38.4 times more Calcium, 93.7 times more Copper, 19.5 times more Iron, 45 times more Magnesium, 16.5 times more Manganese, 80.2 times more Phosphorus, 13.6 times more Potassium, 10.3 times more Selenium and 104 times more Zinc than Jellies.

Comparison of macro-nutrients per 14 ounces:

• Jellies have 3.2 times more Carbohydrate and 11.8 times more Sugars than Almonds.
• While Almonds contain 2.2 times more Energy, 2496.5 times more Fat, 760.4 times more Saturated Fat, 4108 times more Omega 6, 12.5 times more Fiber and 141 times more Protein than Jellies.
• Both Jellies as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.