Comparing Nutrients in 5 ounces Nance, canned, syrup, drained VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Nance, canned, syrup, drained	Roasted Almonds	Recommended Dietary Allowance
Energy	4.64% 135kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	NA	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	23% 29.8g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	16% 11.6g	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	% 10.5g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 6.73g	g per day for Men 19-50 years
Fiber	26% 9.92g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	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	NA	19.5% 78μg	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	17% 15.3mg	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	226% 34mg	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

	Nance, canned, syrup, drained	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	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	6.56% 0.52mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	1.4% 9.92mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Nance, canned, syrup, drained 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 Nance, canned, syrup, drained vs Roasted Almonds:

• 5 ounces of Nance, canned, syrup, drained have more Vitamin C than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 5.1 times more Vitamin B1, 59.9 times more Vitamin B2, 12.1 times more Vitamin B3 and 9.1 times more Vitamin B6 than Nance, canned, syrup, drained.
• 5 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Nance, canned, syrup, drained vs Roasted Almonds:

• 5 ounces of Nance, canned, syrup, drained have 31.1 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 6.4 times more Calcium, 20.7 times more Copper, 10.1 times more Iron, 17.4 times more Magnesium, 13 times more Manganese, 67.3 times more Phosphorus, 3.7 times more Potassium and 55.2 times more Zinc than Nance, canned, syrup, drained.
• 5 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Nance, canned, syrup, drained have 3.2 times more Sugars and 818 times more Fructose than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 6.3 times more Energy, 41 times more Fat, 1.6 times more Fiber and 37.4 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Roasted Almonds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein