Comparing Nutrients in 5 ounces Jams and preserves VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Jams and preserves	Blanched Almonds	Recommended Dietary Allowance
Energy	13.6% 394kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	95% 68.7g	9.05% 6.56g	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% 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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	37% 14g	38g per day for Men 19-50 years
Protein	0.94% 0.52g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.32% 0.051mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.57% 0.028mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	12.5% 0.16mg	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	3.9% 15.6μg	17.4% 69.5μg	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	14% 12.5mg	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	1.13% 0.17mg	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	8.7% 0.69mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	113% 2.6mg	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	3.85% 27mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.17% 43g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Blanched Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Jams and preserves versus 5 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Jams and preserves vs Blanched Almonds:

• 5 ounces of Jams and preserves have more Vitamin C than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 11.9 times more Vitamin B1, 9.4 times more Vitamin B2, 97.2 times more Vitamin B3, 15.7 times more Vitamin B5, 5.8 times more Vitamin B6, 4.5 times more Vitamin B9 and 197.9 times more Vitamin E than Jams and preserves.
• 5 ounces of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• Both Jams and preserves as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Jams and preserves vs Blanched Almonds:

• 5 ounces of Jams and preserves have 1.7 times more Sodium than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 11.8 times more Calcium, 10.3 times more Copper, 6.7 times more Iron, 67 times more Magnesium, 45.9 times more Manganese, 25.3 times more Phosphorus, 8.6 times more Potassium, 1.6 times more Selenium and 49.5 times more Zinc than Jams and preserves.
• 5 ounces of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Jams and preserves have 3.7 times more Carbohydrate and 10.5 times more Sugars than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 2.1 times more Energy, 750.3 times more Fat, 395.3 times more Saturated Fat, more Omega 6, 9 times more Fiber and 57.8 times more Protein than Jams and preserves.
• 5 ounces of Jams and preserves provide inadequate amounts of Omega 6 and Protein
• Both Jams and preserves as well as Blanched Almonds provide inadequate amounts of Omega 3 in five ounces.