Comparing Nutrients in 5 ounces Blanched Almonds VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Blanched Almonds	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	29% 836kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	7.14% 1.2g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	9.52% 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	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	54% 30.3g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	33.7% 5.4mg	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	41.4% 0.54mg	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	35.4% 142μg	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	6% 5.4mg	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% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	33.5% 335mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	11.5% 0.1mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	NA	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Tart, breakfast, low fat:

• Blanched Almonds have 1.3 times more Vitamin B2 and 44.8 times more Vitamin E than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Tart, breakfast, low fat have similar amounts of Vitamin B3 per 5 oz.
• Both Blanched Almonds as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Tart, breakfast, low fat:

• Blanched Almonds have 5.4 times more Calcium, 14.1 times more Copper, 6.1 times more Magnesium, 5.2 times more Phosphorus, 10 times more Potassium and 10.6 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4 times more Selenium and 19 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Tart, breakfast, low fat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.6 times more Energy, 8.8 times more Fat, 2.8 times more Saturated Fat, 14.4 times more Omega 6, 6.6 times more Fiber and 5.4 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 5.8 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Tart, breakfast, low fat have similar amounts of Sugars per 5 oz.
• Both Blanched Almonds as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.