Comparing Nutrients in 5 ounces Almonds VS Fruit butters, apple

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Fruit butters, apple	1%	2%	97%

Macro Nutrients

	Almonds	Fruit butters, apple	Recommended Dietary Allowance
Energy	28.3% 821kcal	8.46% 245kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	69% 50g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	53.5% 30g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fruit butters, apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	1.06% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	0.67% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	0.35% 1.4μg	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	0.94% 0.85mg	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	242% 36.3mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fruit butters, apple	Recommended Dietary Allowance
Calcium	38% 381mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	12.6% 0.11mg	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	65.7% 5.26mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	19.4% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Fruit butters, apple per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Fruit butters, apple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Fruit butters, apple:

• 5 ounces of Almonds have 22.8 times more Vitamin B1, 59.9 times more Vitamin B2, 47.6 times more Vitamin B3, 9.6 times more Vitamin B5, 3.7 times more Vitamin B6, 44 times more Vitamin B9 and 512.6 times more Vitamin E than Fruit butters, apple.
• 5 ounces of Fruit butters, apple have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Almonds as well as Fruit butters, apple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs Fruit butters, apple:

• 5 ounces of Almonds have 19.2 times more Calcium, 12.9 times more Copper, 12 times more Iron, 67.5 times more Magnesium, 6.9 times more Manganese, 60.1 times more Phosphorus, 8.1 times more Potassium, 10.3 times more Selenium and 52 times more Zinc than Fruit butters, apple.
• 5 ounces of Fruit butters, apple lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 3.3 times more Energy, 166.4 times more Fat, 71.7 times more Saturated Fat, 186.7 times more Omega 6, 8.3 times more Fiber and 54.2 times more Protein than Fruit butters, apple.
• While 5 oz of Fruit butters, apple contain 2 times more Carbohydrate and 8.1 times more Sugars than Almonds.
• 5 ounces of Fruit butters, apple provide inadequate amounts of Omega 6 and Protein
• Both Almonds as well as Fruit butters, apple provide inadequate amounts of Omega 3 in five ounces.