Comparing Nutrients in 14 ounces Frozen Nance VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen Nance	Roasted Almonds	Recommended Dietary Allowance
Energy	10% 290kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	NA	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	64% 83.4g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	26% 18.8g	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	% 14.2g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	114% 43.3g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	7.94% 31.8μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	19% 1.5mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	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	5.67% 39.7mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.65% 320g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Nance 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 Frozen Nance vs Roasted Almonds:

• 14 ounces of Frozen Nance have more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 5.1 times more Vitamin B1, 66.5 times more Vitamin B2, 12.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 19.1 times more Vitamin E than Frozen Nance.
• 14 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Frozen Nance as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Frozen Nance vs Roasted Almonds:

• 14 ounces of Frozen Nance have 33.5 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 5.8 times more Calcium, 26.8 times more Copper, 9.8 times more Iron, 14 times more Magnesium, 9 times more Manganese, 47.1 times more Phosphorus, 2.9 times more Potassium, 5 times more Selenium and 36.8 times more Zinc than Frozen Nance.
• 14 ounces of Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Nance have 1.7 times more Sugars and 473 times more Fructose than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 8.2 times more Energy, 45.3 times more Fat, 1.5 times more Fiber and 31.8 times more Protein than Frozen Nance.
• Both Frozen Nance and Roasted Almonds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Nance provide inadequate amounts of Protein