Comparing Nutrients in 5 ounces Almonds VS Pickles, cucumber, dill, reduced sodium

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pickles, cucumber, dill, reduced sodium	14%	19%	67%

Macro Nutrients

	Almonds	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Energy	28.3% 821kcal	0.59% 17kcal	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	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.43% 0.074g	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	2.63% 3.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.1% 1.5g	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	1.08% 0.78g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	53.5% 30g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	0.97% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	3.8% 0.05mg	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	2.83% 11.3μg	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	3.62% 3.26mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Calcium	38% 381mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.07% 42.7μg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	3.82% 0.088mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Pickles, cucumber, dill, reduced sodium:

• Almonds have 4.6 times more Vitamin B1, 20 times more Vitamin B2, 33.2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 5.5 times more Vitamin B9 and 854.3 times more Vitamin E than Pickles, cucumber, dill, reduced sodium.
• While Pickles, cucumber, dill, reduced sodium contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Pickles, cucumber, dill, reduced sodium:

• Almonds have 4.7 times more Calcium, 36.8 times more Copper, 14.3 times more Iron, 38.6 times more Magnesium, 35.1 times more Manganese, 30.1 times more Phosphorus, 6.3 times more Potassium, more Selenium and 31.2 times more Zinc than Pickles, cucumber, dill, reduced sodium.
• While Pickles, cucumber, dill, reduced sodium contain 18 times more Sodium and 21.4 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 48.3 times more Energy, 166.4 times more Fat, 48.1 times more Saturated Fat, 237 times more Omega 6, 8.9 times more Carbohydrate, 4.1 times more Sugars, 12.5 times more Fiber and 42.3 times more Protein than Pickles, cucumber, dill, reduced sodium.
• While Pickles, cucumber, dill, reduced sodium contain 23.3 times more Omega 3 than Almonds.
• Both Almonds as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.