Comparing Nutrients in 5 ounces Roasted Almonds VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Roasted Almonds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.76% 51kcal	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	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.13% 0.021g	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	9.75% 12.7g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	15% 10.8g	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	5.28% 3.83g	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	% 5.53g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 1.4g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	53% 29.7g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	1.57% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.8% 0.062mg	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	2.83% 11.3μg	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	3.3% 2.98mg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	38% 380mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	11% 0.099mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	4.7% 0.11mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.45% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Cherries, sour, red, canned, water pack, solids and liquids:

• Dry Roasted Almonds have 4.5 times more Vitamin B1, 29.2 times more Vitamin B2, 20.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.1 times more Vitamin B6, 6.9 times more Vitamin B9 and 103.9 times more Vitamin E than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Cherries, sour, red, canned, water pack, solids and liquids:

• Dry Roasted Almonds have 24.4 times more Calcium, 15.7 times more Copper, 2.7 times more Iron, 46.5 times more Magnesium, 29.4 times more Manganese, 47.1 times more Phosphorus, 7.3 times more Potassium, more Selenium and 47.3 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 37.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 16.6 times more Energy, 525.4 times more Fat, 177.9 times more Saturated Fat, 863 times more Omega 6, 2.4 times more Carbohydrate, 9.9 times more Fiber and 27.2 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 1.6 times more Sugars and 270 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.