Comparing Nutrients in 1 pound Jellies, reduced sugar, home preserved VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Jellies, reduced sugar, home preserved	1%	0%	99%
Almonds	14%	72%	14%

Macro Nutrients

	Jellies, reduced sugar, home preserved	Almonds	Recommended Dietary Allowance
Energy	28% 812kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	75% 98g	130g per day for Men 19-50 years
Sugars	283% 205g	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	9.55% 3.63g	149% 56.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Jellies, reduced sugar, home preserved	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	1.13% 4.54μg	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	0% 0mg	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	0% 0mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jellies, reduced sugar, home preserved	Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	520% 4.68mg	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	10.2% 0.82mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.9% 27.2mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	129% 14mg	11mg per day for Men 19-50 years
Water	6.5% 240g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Jellies, reduced sugar, home preserved vs Almonds:

• Almonds contain 20.5 times more Vitamin B1, 56.9 times more Vitamin B2, 25.8 times more Vitamin B3, 3.4 times more Vitamin B6, 44 times more Vitamin B9 and more Vitamin E than Jellies, reduced sugar, home preserved.
• Both Jellies, reduced sugar, home preserved as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Jellies, reduced sugar, home preserved vs Almonds:

• Jellies, reduced sugar, home preserved have 12 times more Water than Almonds.
• While Almonds contain 53.8 times more Calcium, 44.8 times more Copper, 20.6 times more Iron, 45 times more Magnesium, 80.2 times more Phosphorus, 10.3 times more Potassium, 2.9 times more Selenium and 104 times more Zinc than Jellies, reduced sugar, home preserved.

Comparison of macro-nutrients per 1 pound:

• Jellies, reduced sugar, home preserved have 2.1 times more Carbohydrate and 10.4 times more Sugars than Almonds.
• While Almonds contain 3.2 times more Energy, 1664.3 times more Fat, 422.4 times more Saturated Fat, 2054 times more Omega 6, 15.6 times more Fiber and 70.5 times more Protein than Jellies, reduced sugar, home preserved.
• Both Jellies, reduced sugar, home preserved as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.