Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Oil Roasted Almonds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	83% 2409kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	94% 122g	130g per day for Men 19-50 years
Sugars	25% 18g	108% 78g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	150% 84.3g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	12.2% 0.16mg	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	16% 63.5μg	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	9.7% 8.73mg	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	687% 103mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	115% 1155mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	31.3% 0.28mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	22.4% 0.52mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.3% 11g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Desserts, apple crisp, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Oil Roasted Almonds have 9.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2.5 times more Vitamin B5, 3 times more Vitamin B6, 1.7 times more Vitamin B9 and 68.3 times more Vitamin E than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Oil Roasted Almonds have 8.3 times more Calcium, 13.5 times more Copper, 4.5 times more Iron, 34.3 times more Magnesium, 18.9 times more Manganese, 16.6 times more Phosphorus, 9 times more Potassium and 17.1 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 351 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Desserts, apple crisp, prepared-from-recipe contain similar levels of Selenium per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 3.8 times more Energy, 16.1 times more Fat, 6.1 times more Saturated Fat, 12.6 times more Omega 6, 7.5 times more Fiber and 12.1 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Sugars than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3