Comparing Nutrients in 5 ounces Roasted Almonds VS Jams, preserves, marmalade, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Jams, preserves, marmalade, reduced sugar	0%	1%	99%

Macro Nutrients

	Roasted Almonds	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Energy	29.2% 848kcal	7.4% 214kcal	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	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.24% 0.041g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	57.5% 41.7g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	53% 29.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Jams, preserves, marmalade, reduced sugar	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	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.2% 0.028mg	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	6.38% 25.5μg	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	23.6% 21.3mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Calcium	38% 380mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.68μg	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	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	17.7% 0.41mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	2.46% 83.6mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Jams, preserves, marmalade, reduced sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Jams, preserves, marmalade, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Jams, preserves, marmalade, reduced sugar:

• 5 ounces of Roasted Almonds have 7.7 times more Vitamin B1, 59.9 times more Vitamin B2, 45.5 times more Vitamin B3, 3.5 times more Vitamin B5, 6.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 113.8 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
• While 5 oz of Jams, preserves, marmalade, reduced sugar contain more Vitamin C than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• 5 ounces of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Dry Roasted Almonds as well as Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Jams, preserves, marmalade, reduced sugar:

• 5 ounces of Roasted Almonds have more Calcium, 28.9 times more Copper, more Iron, 69.8 times more Magnesium, 7.8 times more Manganese, 67.3 times more Phosphorus, 12.1 times more Potassium, 5 times more Selenium and 66.2 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• 5 ounces of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 4 times more Energy, 525.4 times more Fat, 818.4 times more Saturated Fat, 446.4 times more Omega 6, 7.3 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• While 5 oz of Jams, preserves, marmalade, reduced sugar contain 1.8 times more Carbohydrate and 6.1 times more Sugars than Dry Roasted Almonds.
• 5 ounces of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Almonds as well as Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 3 in five ounces.