Comparing Nutrients in 1 kilogram Blanched Almonds VS Jams and preserves

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Jams and preserves	1%	0%	99%

Macro Nutrients

	Blanched Almonds	Jams and preserves	Recommended Dietary Allowance
Energy	203% 5900kcal	96% 2780kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	530% 689g	130g per day for Men 19-50 years
Sugars	64% 46.3g	669% 485g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	29% 11g	38g per day for Men 19-50 years
Protein	382% 214g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Jams and preserves	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	15.4% 0.2mg	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	123% 490μg	27.5% 110μg	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	98% 88mg	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	1583% 238mg	8% 1.2mg	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

	Blanched Almonds	Jams and preserves	Recommended Dietary Allowance
Calcium	236% 2360mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.75% 190μg	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	410% 32.8mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	17.4% 0.4mg	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	687% 4810mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	8.24% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Jams and preserves per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Jams and preserves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Jams and preserves:

• 1 kilogram of Blanched Almonds has 11.9 times more Vitamin B1, 9.4 times more Vitamin B2, 97.2 times more Vitamin B3, 15.7 times more Vitamin B5, 5.8 times more Vitamin B6, 4.5 times more Vitamin B9 and 197.9 times more Vitamin E than Jams and preserves.
• While 1 kg of Jams and preserves contains more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Blanched Almonds as well as Jams and preserves have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Jams and preserves:

• 1 kilogram of Blanched Almonds has 11.8 times more Calcium, 10.3 times more Copper, 6.7 times more Iron, 67 times more Magnesium, 45.9 times more Manganese, 25.3 times more Phosphorus, 8.6 times more Potassium, 1.6 times more Selenium and 49.5 times more Zinc than Jams and preserves.
• While 1 kg of Jams and preserves contains 1.7 times more Sodium than Blanched Almonds.
• 1 kilogram of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 2.1 times more Energy, 750.3 times more Fat, 395.3 times more Saturated Fat, more Omega 6, 9 times more Fiber and 57.8 times more Protein than Jams and preserves.
• While 1 kg of Jams and preserves contains 3.7 times more Carbohydrate and 10.5 times more Sugars than Blanched Almonds.
• 1 kilogram of Jams and preserves provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Jams and preserves provide inadequate amounts of Omega 3 in one kilogram.