Comparing Nutrients in 1 kilogram Blanched Almonds VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Blanched Almonds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	203% 5900kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	370% 481g	130g per day for Men 19-50 years
Sugars	64% 46.3g	204% 148g	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	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	68.4% 26g	38g per day for Men 19-50 years
Protein	382% 214g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	50.8% 0.66mg	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	185% 740μg	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	14.4% 13mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	236% 2360mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	178% 1.6mg	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	410% 32.8mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	250% 5.75mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	393% 216μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	199% 2990mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• Blanched Almonds have 3.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 76.6 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Muffins, English, raisin-cinnamon (includes apple-cinnamon) have similar amounts of Vitamin B3 per 1 kg.
• Both Blanched Almonds as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• Blanched Almonds have 2.1 times more Calcium, 6.4 times more Copper, 11.7 times more Magnesium, 3.2 times more Manganese, 5.3 times more Phosphorus, 3.8 times more Potassium and 3.1 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.4 times more Iron, 6.8 times more Selenium, 15.7 times more Sodium and 9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 2.5 times more Energy, 29.2 times more Fat, 7.3 times more Saturated Fat, 40 times more Omega 6, 3.8 times more Fiber and 2.7 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 7.5 times more Omega 3, 2.6 times more Carbohydrate and 3.2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.