Comparing Nutrients in 14 ounces Balsamic Vinegar VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Balsamic Vinegar	3%	0%	97%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Balsamic Vinegar	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 349kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	64% 83.4g	130g per day for Men 19-50 years
Sugars	82% 59.3g	26.6% 19.3g	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	40.4% 29.3g	0.055% 0.04g	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	% 30g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Balsamic Vinegar	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	41.5% 0.54mg	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	54.6% 218μg	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	0% 0mg	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	632% 95mg	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

	Balsamic Vinegar	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	485% 4.36mg	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	35.7% 2.86mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	385% 8.86mg	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	10.8% 75.4mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.2% 303g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsamic Vinegar VS Roasted Almonds per 14 oz

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

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

• Both Balsamic Vinegar and Dry Roasted Almonds have similar amounts of vitamins per 14 oz
• Both Balsamic Vinegar as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Balsamic Vinegar vs Roasted Almonds:

• 14 ounces of Balsamic Vinegar have 31.7 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 9.9 times more Calcium, 42.3 times more Copper, 5.2 times more Iron, 23.3 times more Magnesium, 17 times more Manganese, 24.8 times more Phosphorus, 6.4 times more Potassium and 41.4 times more Zinc than Balsamic Vinegar.
• 14 ounces of Balsamic Vinegar lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Balsamic Vinegar have 3.1 times more Sugars and 738 times more Fructose than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 6.8 times more Energy, more Fat, more Saturated Fat and 42.8 times more Protein than Balsamic Vinegar.
• Both Balsamic Vinegar and Roasted Almonds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Balsamic Vinegar provide inadequate amounts of Protein