Comparing Nutrients in 14 ounces Roasted Almonds VS Frostings, vanilla, creamy, dry mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frostings, vanilla, creamy, dry mix	0%	10%	90%

Macro Nutrients

	Roasted Almonds	Frostings, vanilla, creamy, dry mix	Recommended Dietary Allowance
Energy	82% 2373kcal	56% 1627kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	NA	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	286% 372g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	149% 83g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frostings, vanilla, creamy, dry mix	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	0.56% 0.028mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	0.31% 0.004mg	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	0% 0μg	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	0% 0mg	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	NA	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	Frostings, vanilla, creamy, dry mix	Recommended Dietary Allowance
Calcium	106% 1064mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	15.4% 0.14mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	2.07% 0.048mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Frostings, vanilla, creamy, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Frostings, vanilla, creamy, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Frostings, vanilla, creamy, dry mix:

• 14 ounces of Roasted Almonds have more Vitamin B1, 598.5 times more Vitamin B2, 3637 times more Vitamin B3, 45.9 times more Vitamin B5, 136 times more Vitamin B6 and more Vitamin B9 than Frostings, vanilla, creamy, dry mix.
• 14 ounces of Frostings, vanilla, creamy, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Roasted Almonds as well as Frostings, vanilla, creamy, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Frostings, vanilla, creamy, dry mix:

• 14 ounces of Roasted Almonds have 89.3 times more Calcium, 31.4 times more Copper, more Iron, 139.5 times more Magnesium, 186 times more Manganese, 117.8 times more Phosphorus, 101.9 times more Potassium, 2.5 times more Selenium and 331 times more Zinc than Frostings, vanilla, creamy, dry mix.
• 14 ounces of Frostings, vanilla, creamy, dry mix lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.5 times more Energy, 10.7 times more Fat, 109 times more Fiber and 69.9 times more Protein than Frostings, vanilla, creamy, dry mix.
• While 14 oz of Frostings, vanilla, creamy, dry mix contain 4.5 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Frostings, vanilla, creamy, dry mix provide inadequate amounts of Fiber and Protein