Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	0%	0%	100%

Macro Nutrients

	Oil Roasted Almonds	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	Recommended Dietary Allowance
Energy	83% 2409kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	25% 18g	0% 0g	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% 0g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	0% 0g	38g per day for Men 19-50 years
Protein	150% 84.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	25.3% 0.33mg	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	26.8% 107μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	110% 99mg	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	687% 103mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	Recommended Dietary Allowance
Calcium	115% 1155mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	0% 0mg	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	183% 14.6mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	NA	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	264% 1850mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.3% 11g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories:

• Oil Roasted Almonds have more Vitamin B1, more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin B9 and 46.4 times more Vitamin E than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• While Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories contain 1.8 times more Vitamin B5, more Vitamin B12 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories:

• Oil Roasted Almonds have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 87.4 times more Potassium, more Selenium and more Zinc than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• While Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories contain 35.3 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 121.4 times more Energy, more Fat, more Saturated Fat, more Omega 6, 14.1 times more Carbohydrate, more Sugars, more Fiber and more Protein than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• Both Oil Roasted Almonds as well as Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.