Comparing Nutrients in 5 ounces Muscadine Grapes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Muscadine Grapes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	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	7.66% 5.56g	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	% 5.2g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 6.2g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	39% 15g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	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	NA	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	0.71% 2.83μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.2% 9.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Muscadine Grapes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	4.6% 0.37mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	4.86% 34mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	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	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Muscadine Grapes vs Oil Roasted Almonds:

• Raw Muscadine Grapes have 1.9 times more Vitamin B2 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.5 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Oil Roasted Almonds have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Muscadine Grapes vs Oil Roasted Almonds:

• Raw Muscadine Grapes have 30.1 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.9 times more Calcium, 8 times more Copper, 14.2 times more Iron, 19.6 times more Magnesium, 19.4 times more Phosphorus, 3.4 times more Potassium and 27.9 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Oil Roasted Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Muscadine Grapes have more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10.6 times more Energy, 117.4 times more Fat, 1.3 times more Carbohydrate, 2.7 times more Fiber and 26.2 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Oil Roasted Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.