Comparing Nutrients in 5 ounces Blanched Almonds VS Red Wine Vinegar

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Red Wine Vinegar	13%	0%	87%

Macro Nutrients

	Blanched Almonds	Red Wine Vinegar	Recommended Dietary Allowance
Energy	29% 836kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	0.29% 0.38g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	0% 0g	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	0.1% 0.057g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Red Wine Vinegar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.79% 0.71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Red Wine Vinegar	Recommended Dietary Allowance
Calcium	33.5% 335mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	1.57% 0.014mg	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	7.97% 0.64mg	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	2.83% 0.065mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	1.63% 55.3mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Red Wine Vinegar:

Both Blanched Almonds and Red Wine Vinegar have similar amounts of vitamins per 5 oz
• Both Blanched Almonds as well as Red Wine Vinegar have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Red Wine Vinegar:

• Blanched Almonds have 39.3 times more Calcium, 102.7 times more Copper, 7.3 times more Iron, 67 times more Magnesium, 39.9 times more Manganese, 60.1 times more Phosphorus, 16.9 times more Potassium, 2.4 times more Sodium and 99 times more Zinc than Red Wine Vinegar.
• While Red Wine Vinegar contains 20.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 31.1 times more Energy, more Fat, more Saturated Fat, 69.1 times more Carbohydrate, more Sugars, more Fiber and 535 times more Protein than Red Wine Vinegar.
• Both Blanched Almonds as well as Red Wine Vinegar have insufficient amounts of Glucose and Sucrose in 5 oz.