Comparing Nutrients in 5 ounces Cherry juice, tart VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cherry juice, tart	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.9% 83.6kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	24% 17.3g	8.9% 6.45g	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	9.68% 7g	0% 0g	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	% 10.3g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.2g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	13% 0.17mg	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	NA	9.57% 38.3μg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	150% 1.35mg	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	7.44% 0.6mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	152% 3.5mg	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	3.44% 24mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.26% 121g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cherry juice, tart vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 1.5 times more Vitamin B1 and 3.2 times more Vitamin B6 than Cherry juice, tart.
• Both Cherry juice, tart as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherry juice, tart vs Oil Roasted Almonds:

• Cherry juice, tart has 30.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.4 times more Calcium, 22.7 times more Copper, 8.8 times more Iron, 24.9 times more Magnesium, 41 times more Manganese, 27.4 times more Phosphorus, 4.3 times more Potassium and 102.3 times more Zinc than Cherry juice, tart.

Comparison of macro-nutrients per 5 ounces:

• Cherry juice, tart has 2.7 times more Sugars and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10.3 times more Energy, 102.2 times more Fat, 1.3 times more Carbohydrate and 68.5 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.