Comparing Nutrients in 5 ounces Roasted Almonds VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Roasted Almonds	Marmalade, orange	Recommended Dietary Allowance
Energy	29.2% 848kcal	12% 349kcal	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	72.3% 94g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	117% 85g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	53% 29.7g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	0.46% 0.074mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.07% 0.027mg	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	3.2% 12.8μg	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	7.56% 6.8mg	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	0.57% 0.085mg	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	Marmalade, orange	Recommended Dietary Allowance
Calcium	38% 380mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	14% 0.13mg	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	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	1.23% 0.028mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	1.54% 52.4mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Marmalade, orange:

• Dry Roasted Almonds have 15.4 times more Vitamin B1, 47.9 times more Vitamin B2, 69.9 times more Vitamin B3, 21.4 times more Vitamin B5, 7.2 times more Vitamin B6, 6.1 times more Vitamin B9 and 398.3 times more Vitamin E than Marmalade, orange.
• While Marmalade, orange contains more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Marmalade, orange 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 Marmalade, orange:

• Dry Roasted Almonds have 7.1 times more Calcium, 12.2 times more Copper, 24.9 times more Iron, 139.5 times more Magnesium, 111.6 times more Manganese, 117.8 times more Phosphorus, 19.3 times more Potassium, 3.3 times more Selenium and 82.8 times more Zinc than Marmalade, orange.
• While Marmalade, orange contains 18.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 2.4 times more Energy, more Fat, more Saturated Fat, more Omega 6, 15.6 times more Fiber and 69.9 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 3.2 times more Carbohydrate and 12.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Marmalade, orange have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.