Comparing Nutrients in 1 kilogram Roasted Almonds VS Snacks, fruit leather, rolls

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Roasted Almonds	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	206% 5980kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	660% 858g	130g per day for Men 19-50 years
Sugars	67% 48.6g	678% 492g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	0% 0g	38g per day for Men 19-50 years
Protein	374% 210g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	231% 3mg	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	138% 550μg	5% 20μg	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	1333% 1200mg	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	1593% 239mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	268% 2680mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	190% 1.7mg	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	466% 37.3mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	80% 1.84mg	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	673% 4710mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	211% 3170mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.76% 102g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Snacks, fruit leather, rolls:

• Dry Roasted Almonds have 59.9 times more Vitamin B2, 36.4 times more Vitamin B3, 11.1 times more Vitamin B5, 27.5 times more Vitamin B9 and 42.7 times more Vitamin E than Snacks, fruit leather, rolls.
• While Snacks, fruit leather, rolls contain 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, fruit leather, rolls have similar amounts of Vitamin B1 per 1 kg.
• Both Dry Roasted Almonds as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Snacks, fruit leather, rolls:

• Dry Roasted Almonds have 8.4 times more Calcium, 6.4 times more Copper, 3.7 times more Iron, 14 times more Magnesium, 12.1 times more Manganese, 15.2 times more Phosphorus, 2.4 times more Potassium, 5 times more Selenium and 17.4 times more Zinc than Snacks, fruit leather, rolls.
• While Snacks, fruit leather, rolls contain 105.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.6 times more Energy, 17.5 times more Fat, 6.1 times more Saturated Fat, 30.1 times more Omega 6, more Fiber and 209.6 times more Protein than Snacks, fruit leather, rolls.
• While Snacks, fruit leather, rolls contain 12 times more Omega 3, 4.1 times more Carbohydrate and 10.1 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, fruit leather, rolls have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.