Comparing Nutrients in 5 ounces Jams, preserves, marmalades, sweetened with fruit juice VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Jams, preserves, marmalades, sweetened with fruit juice	Blanched Almonds	Recommended Dietary Allowance
Energy	10.4% 301kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	57.7% 75g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	82% 59.5g	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	3.36% 1.28g	37% 14g	38g per day for Men 19-50 years
Protein	0% 0g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalades, sweetened with fruit juice	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	2.5% 9.92μg	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	28.5% 25.7mg	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	1.23% 0.18mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalades, sweetened with fruit juice	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.039% 1.56μg	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	6.02% 0.48mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	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	1.2% 8.5mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.8% 66.4g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Jams, preserves, marmalades, sweetened with fruit juice vs Blanched Almonds:

• Jams, preserves, marmalades, sweetened with fruit juice have more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 6.8 times more Vitamin B1, 32.3 times more Vitamin B2, 17.2 times more Vitamin B3, 6.2 times more Vitamin B5, 9.6 times more Vitamin B6, 7 times more Vitamin B9 and 182.7 times more Vitamin E than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Jams, preserves, marmalades, sweetened with fruit juice vs Blanched Almonds:

• Jams, preserves, marmalades, sweetened with fruit juice have 10.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 33.1 times more Copper, 9.6 times more Iron, 53.6 times more Magnesium, 11.6 times more Manganese, 80.2 times more Phosphorus, 10.1 times more Potassium, 4 times more Selenium, more Sodium and 14.9 times more Zinc than Jams, preserves, marmalades, sweetened with fruit juice.

Comparison of macro-nutrients per 5 ounces:

• Jams, preserves, marmalades, sweetened with fruit juice have 2.8 times more Carbohydrate and 9.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Energy, more Fat, more Saturated Fat, more Omega 6, 11 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.