Comparing Nutrients in 5 ounces Roasted Almonds VS Abiyuch

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Abiyuch	8%	1%	91%

Macro Nutrients

	Roasted Almonds	Abiyuch	Recommended Dietary Allowance
Energy	29.2% 848kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	19% 25g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	16.7% 12g	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	0.02% 0.014g	7.43% 5.4g	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	% 0.014g	% 6.38g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0.071g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Abiyuch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	85.2% 76.7mg	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	226% 34mg	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

	Roasted Almonds	Abiyuch	Recommended Dietary Allowance
Calcium	38% 380mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	8.98% 0.081mg	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	66% 5.3mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	11.2% 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	95% 668mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.06% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Abiyuch:

• Raw Abiyuch contains more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Abiyuch have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Abiyuch:

• Dry Roasted Almonds have 33.5 times more Calcium, 19.3 times more Copper, 2.3 times more Iron, 11.6 times more Magnesium, 12.3 times more Manganese, 10 times more Phosphorus, 2.3 times more Potassium and 10.7 times more Zinc than Raw Abiyuch.
• While Raw Abiyuch contains 6.7 times more Sodium and 33.2 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 8.7 times more Energy, 525.4 times more Fat, 292.3 times more Saturated Fat, 2.1 times more Fiber and 14 times more Protein than Raw Abiyuch.
• While Raw Abiyuch contains 1.8 times more Sugars and 380 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Abiyuch have similar amounts of Carbohydrate per 5 oz.
• Both Dry Roasted Almonds as well as Raw Abiyuch have insufficient amounts of Glucose and Sucrose in 5 oz.