Comparing Nutrients in 5 ounces Blanched Almonds VS Candied fruit

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Candied fruit	0%	0%	100%

Macro Nutrients

	Blanched Almonds	Candied fruit	Recommended Dietary Allowance
Energy	29% 836kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	90% 117g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	158% 114g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	54% 30.3g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Candied fruit	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	22.6% 0.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	0% 0mg	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	17.4% 69.5μg	0% 0μg	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% 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	224% 33.7mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Candied fruit	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	4.57% 0.041mg	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	58% 4.65mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	6.84% 0.16mg	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	97% 682mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Candied fruit:

• Blanched Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 593.8 times more Vitamin E than Candied fruit.
• Both Blanched Almonds as well as Candied fruit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Candied fruit:

• Blanched Almonds have 13.1 times more Calcium, 35.4 times more Copper, 19.3 times more Iron, 67 times more Magnesium, 16.5 times more Manganese, 96.2 times more Phosphorus, 11.8 times more Potassium, 5.3 times more Selenium and 59.4 times more Zinc than Candied fruit.
• While Candied fruit contains 5.2 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.8 times more Energy, 750.3 times more Fat, 395.3 times more Saturated Fat, 951.2 times more Omega 6, 6.2 times more Fiber and 62.9 times more Protein than Candied fruit.
• While Candied fruit contains 4.4 times more Carbohydrate and 17.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Candied fruit have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.