Comparing Nutrients in 14 ounces Sugar, turbinado VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sugar, turbinado	0%	0%	100%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sugar, turbinado	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	54.6% 1584kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	NA	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	305% 396g	54% 70g	130g per day for Men 19-50 years
Sugars	543% 394g	25% 18g	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	0% 0g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 394g	% 17.4g	g per day for Men 19-50 years
Fiber	NA	110% 41.7g	38g per day for Men 19-50 years
Protein	0% 0g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Sugar, turbinado	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36% 0.47mg	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	NA	26.8% 107μg	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	NA	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	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar, turbinado	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	421% 3.8mg	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	18.4% 1.47mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	425% 9.76mg	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	0.57% 3.97mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.003% 0.12g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sugar, turbinado vs Oil Roasted Almonds:

Both Sugar, turbinado and Oil Roasted Almonds have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Sugar, turbinado vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 24.3 times more Calcium, 106.1 times more Copper, 9.9 times more Iron, 137 times more Magnesium, 53.5 times more Manganese, 466 times more Phosphorus, 24.1 times more Potassium and 102.3 times more Zinc than Sugar, turbinado.

Comparison of macro-nutrients per 14 ounces:

• Sugar, turbinado has 5.6 times more Carbohydrate and 21.8 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Energy, more Fat and more Protein than Sugar, turbinado.
• Both Sugar, turbinado as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.