Comparing Nutrients in 5 ounces Carbonated Ginger Ale VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Carbonated Ginger Ale	0%	0%	100%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Carbonated Ginger Ale	Roasted Almonds	Recommended Dietary Allowance
Energy	1.66% 48kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.55% 12.4g	23% 29.8g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	9.5% 6.9g	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	7.23% 5.24g	0.02% 0.014g	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	% 4.4g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 6.73g	g per day for Men 19-50 years
Fiber	0% 0g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	0% 0g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Carbonated Ginger Ale	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15% 0.19mg	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	0% 0μg	19.5% 78μg	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	226% 34mg	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

	Carbonated Ginger Ale	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	173% 1.56mg	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	3.2% 0.26mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	138% 3.16mg	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	0% 0mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	0.042% 1.4mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Carbonated Ginger Ale VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Carbonated Ginger Ale versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carbonated Ginger Ale vs Roasted Almonds:

• 5 oz of Dry Roasted Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Carbonated Ginger Ale.
• 5 ounces of Carbonated Ginger Ale have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Carbonated Ginger Ale as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Carbonated Ginger Ale vs Roasted Almonds:

• 5 ounces of Carbonated Ginger Ale have 37.9 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 89.3 times more Calcium, 61.1 times more Copper, 20.7 times more Iron, 279 times more Magnesium, 171.7 times more Manganese, more Phosphorus, 713 times more Potassium, 20 times more Selenium and 66.2 times more Zinc than Carbonated Ginger Ale.
• 5 ounces of Carbonated Ginger Ale lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carbonated Ginger Ale have 1.8 times more Sugars and 370 times more Fructose than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 17.6 times more Energy, more Fat, more Saturated Fat, more Omega 6, 2.4 times more Carbohydrate, more Fiber and more Protein than Carbonated Ginger Ale.
• 5 ounces of Carbonated Ginger Ale provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Carbonated Ginger Ale as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.