Comparing Nutrients in 5 ounces Blanched Almonds VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Blanched Almonds	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	29% 836kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	3.6% 0.61g	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	113% 81.6g	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	0% 0g	38g per day for Men 19-50 years
Protein	54% 30.3g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	32.7% 0.43mg	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	1.4% 5.67μg	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	88% 79.4mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	27% 0.24mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	11.3% 0.26mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	19% 282mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.47% 17.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Snacks, fruit leather, pieces per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Snacks, fruit leather, pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Snacks, fruit leather, pieces:

• 5 ounces of Blanched Almonds have 4.4 times more Vitamin B1, 7.1 times more Vitamin B2, 35 times more Vitamin B3, 12.3 times more Vitamin B9 and 42.4 times more Vitamin E than Snacks, fruit leather, pieces.
• While 5 oz of Snacks, fruit leather, pieces contain 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, fruit leather, pieces provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Blanched Almonds as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Snacks, fruit leather, pieces:

• 5 ounces of Blanched Almonds have 13.1 times more Calcium, 6 times more Copper, 4.4 times more Iron, 19.1 times more Magnesium, 10 times more Manganese, 20 times more Phosphorus, 4 times more Potassium and 15.6 times more Zinc than Snacks, fruit leather, pieces.
• While 5 oz of Snacks, fruit leather, pieces contain 10.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, fruit leather, pieces contain similar levels of Selenium per five ounces.
• 5 ounces of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.6 times more Energy, 19.6 times more Fat, 6.1 times more Saturated Fat, 28.8 times more Omega 6, more Fiber and 21.4 times more Protein than Snacks, fruit leather, pieces.
• While 5 oz of Snacks, fruit leather, pieces contain 30 times more Omega 3, 4.4 times more Carbohydrate and 12.4 times more Sugars than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 5 ounces of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein