Comparing Nutrients in 14 ounces Frozen Nance VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen Nance	Almonds	Recommended Dietary Allowance
Energy	10% 290kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	26% 18.8g	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	% 14.2g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	131% 49.6g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	7.94% 31.8μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	408% 367mg	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	33% 4.96mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.4% 47.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	455% 4.1mg	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	19% 1.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	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	5.67% 39.7mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	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	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.65% 320g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Nance vs Almonds:

• Frozen Nance has more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 13.7 times more Vitamin B1, 63.2 times more Vitamin B2, 12.5 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6, 5.5 times more Vitamin B9 and 20.5 times more Vitamin E than Frozen Nance.
• Both Frozen Nance as well as Almonds have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Frozen Nance vs Almonds:

• Frozen Nance has 18.3 times more Water than Almonds.
• While Almonds contain 5.8 times more Calcium, 25.1 times more Copper, 9.8 times more Iron, 13.5 times more Magnesium, 8.8 times more Manganese, 48.1 times more Phosphorus, 3 times more Potassium, 10.3 times more Selenium and 34.7 times more Zinc than Frozen Nance.

Comparison of macro-nutrients per 14 ounces:

• Frozen Nance has 1.9 times more Sugars and 43 times more Fructose than Almonds.
• While Almonds contain 7.9 times more Energy, 43 times more Fat, 1.3 times more Carbohydrate, 1.7 times more Fiber and 32 times more Protein than Frozen Nance.
• Both Frozen Nance as well as Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.