Comparing Nutrients in 5 ounces Roasted Almonds VS Candies, fruit snacks, with high vitamin C

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Candies, fruit snacks, with high vitamin C	0%	0%	100%

Macro Nutrients

	Roasted Almonds	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Energy	29.2% 848kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	96% 125g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	133% 97g	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	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	0% 0g	38g per day for Men 19-50 years
Protein	53% 29.7g	0.2% 0.11g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	0.071% 0.011mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	0.17% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	0.11% 0.001mg	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	0.35% 1.4μg	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	215% 193mg	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	226% 34mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Calcium	38% 380mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	2.36% 0.021mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.018% 0.71μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	0.86% 0.02mg	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	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	0.33% 11.3mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.45% 16.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Candies, fruit snacks, with high vitamin C:

• Dry Roasted Almonds have 3.1 times more Vitamin B1, 149.6 times more Vitamin B2, 454.6 times more Vitamin B3, 53.5 times more Vitamin B5, 136 times more Vitamin B6, 55 times more Vitamin B9 and more Vitamin E than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Candies, fruit snacks, with high vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Candies, fruit snacks, with high vitamin C:

• Dry Roasted Almonds have more Calcium, 73.3 times more Copper, more Iron, 279 times more Magnesium, 159.4 times more Manganese, 157 times more Phosphorus, 89.1 times more Potassium, 1.8 times more Selenium and 17.4 times more Zinc than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain 7.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 6, more Fiber and 262 times more Protein than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain 4.2 times more Carbohydrate and 14 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Candies, fruit snacks, with high vitamin C have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.