Comparing Nutrients in 14 ounces Roasted Almonds VS Cherimoya

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cherimoya	8%	7%	85%

Macro Nutrients

	Roasted Almonds	Cherimoya	Recommended Dietary Allowance
Energy	82% 2373kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	54% 70.3g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	70.5% 51g	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	0.055% 0.04g	34.4% 25g	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	% 0.04g	% 23.5g	g per day for Men 19-50 years
Sucrose	% 19g	% 2.6g	g per day for Men 19-50 years
Fiber	114% 43.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	149% 83g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cherimoya	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	78.5% 1.02mg	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	54.6% 218μg	23% 91μg	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	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cherimoya	Recommended Dietary Allowance
Calcium	106% 1064mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	30.4% 0.27mg	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	185% 15mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	16% 0.37mg	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	267% 1869mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cherimoya per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Cherimoya:

• 14 ounces of Roasted Almonds have 9.1 times more Vitamin B2, 5.6 times more Vitamin B3, 2.4 times more Vitamin B9 and 88.5 times more Vitamin E than Cherimoya.
• While 14 oz of Raw Cherimoya contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Cherimoya provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• 14 ounces of Cherimoya have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Cherimoya have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Cherimoya:

• 14 ounces of Roasted Almonds have 26.8 times more Calcium, 15.9 times more Copper, 13.8 times more Iron, 16.4 times more Magnesium, 24 times more Manganese, 18.1 times more Phosphorus, 2.5 times more Potassium and 20.7 times more Zinc than Cherimoya.
• While 14 oz of Raw Cherimoya contain 32.9 times more Water than Dry Roasted Almonds.
• 14 ounces of Cherimoya lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 8 times more Energy, 77.3 times more Fat, 17.6 times more Saturated Fat, 462.3 times more Omega 6, 3.6 times more Fiber and 13.4 times more Protein than Cherimoya.
• While 14 oz of Raw Cherimoya contain 15.9 times more Omega 3, 2.6 times more Sugars and 628 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and Cherimoya offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Cherimoya provide inadequate amounts of Omega 6