Comparing Nutrients in 1 pound Jams and preserves VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Almonds	14%	72%	14%

Macro Nutrients

	Jams and preserves	Almonds	Recommended Dietary Allowance
Energy	43.5% 1261kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	75% 98g	130g per day for Men 19-50 years
Sugars	303% 220g	27.2% 19.7g	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	NA	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	13% 5g	149% 56.7g	38g per day for Men 19-50 years
Protein	3% 1.68g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.02% 0.16mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	50% 200μg	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	44.4% 40mg	0% 0mg	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	3.63% 0.54mg	775% 116mg	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

	Jams and preserves	Almonds	Recommended Dietary Allowance
Calcium	9.07% 91mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	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	27.8% 2.22mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.3% 86mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	129% 14mg	11mg per day for Men 19-50 years
Water	3.74% 138g	0.54% 20g	3700g per day for Men 19-50 years

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

• Jams and preserves have more Vitamin C than Almonds.
• While Almonds contain 12.8 times more Vitamin B1, 15 times more Vitamin B2, 100.5 times more Vitamin B3, 23.6 times more Vitamin B5, 6.9 times more Vitamin B6, 4 times more Vitamin B9 and 213.6 times more Vitamin E than Jams and preserves.
• Both Jams and preserves as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Jams and preserves vs Almonds:

• Jams and preserves have 32 times more Sodium than Almonds.
• While Almonds contain 13.5 times more Calcium, 10.3 times more Copper, 7.6 times more Iron, 67.5 times more Magnesium, 54.5 times more Manganese, 25.3 times more Phosphorus, 9.5 times more Potassium, 2.1 times more Selenium and 52 times more Zinc than Jams and preserves.

Comparison of macro-nutrients per 1 pound:

• Jams and preserves have 3.2 times more Carbohydrate and 11.1 times more Sugars than Almonds.
• While Almonds contain 2.1 times more Energy, 713.3 times more Fat, 380.2 times more Saturated Fat, more Omega 6, 11.4 times more Fiber and 57.2 times more Protein than Jams and preserves.
• Both Jams and preserves as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.