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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Oil Roasted Almonds	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	209% 6070kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	660% 858g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	0% 0g	38g per day for Men 19-50 years
Protein	379% 212g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	291% 2910mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	211% 3170mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.76% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, fruit leather, rolls per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Snacks, fruit leather, rolls to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 39.1 times more Vitamin B2, 36.7 times more Vitamin B3, 7.9 times more Vitamin B5, 13.5 times more Vitamin B9 and 46.4 times more Vitamin E than Snacks, fruit leather, rolls.
• While 1 kg of Snacks, fruit leather, rolls contains 2.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, fruit leather, rolls provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Oil Roasted Almonds as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 9.1 times more Calcium, 5.6 times more Copper, 3.6 times more Iron, 13.7 times more Magnesium, 13.4 times more Manganese, 15 times more Phosphorus, 2.4 times more Potassium, 10.3 times more Selenium and 16.2 times more Zinc than Snacks, fruit leather, rolls.
• While 1 kg of Snacks, fruit leather, rolls contains 317 times more Sodium than Oil Roasted Almonds.
• 1 kilogram of Snacks, fruit leather, rolls lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Energy, 18.4 times more Fat, 6.3 times more Saturated Fat, 31.4 times more Omega 6, more Fiber and 212.3 times more Protein than Snacks, fruit leather, rolls.
• While 1 kg of Snacks, fruit leather, rolls contains more Omega 3, 4.9 times more Carbohydrate and 10.8 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein