Comparing Nutrients in 5 ounces Roasted Almonds VS Pie, cherry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Roasted Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	29.2% 848kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	16% 2.7g	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	28% 20.3g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	53% 29.7g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.47% 0.058mg	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	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.4% 1.28mg	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	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.98% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	38% 380mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	6.3% 0.057mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	8.63% 0.2mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie, cherry, commercially prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Pie, cherry, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Pie, cherry, commercially prepared:

• 5 ounces of Roasted Almonds have 3.3 times more Vitamin B1, 41.3 times more Vitamin B2, 18.2 times more Vitamin B3, 3.3 times more Vitamin B6, 2 times more Vitamin B9 and 31.4 times more Vitamin E than Pie, cherry, commercially prepared.
• While 5 oz of Pie, cherry, commercially prepared contain more Vitamin A and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Pie, cherry, commercially prepared provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• 5 ounces of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dry Roasted Almonds as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Pie, cherry, commercially prepared:

• 5 ounces of Roasted Almonds have 22.3 times more Calcium, 27.5 times more Copper, 7.8 times more Iron, 34.9 times more Magnesium, 15.9 times more Manganese, 16.2 times more Phosphorus, 8.8 times more Potassium, 1.7 times more Selenium and 18.4 times more Zinc than Pie, cherry, commercially prepared.
• While 5 oz of Pie, cherry, commercially prepared contain 82 times more Sodium than Dry Roasted Almonds.
• 5 ounces of Pie, cherry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 2.3 times more Energy, 4.8 times more Fat, 1.6 times more Saturated Fat, 6.8 times more Omega 6, 13.6 times more Fiber and 10.5 times more Protein than Pie, cherry, commercially prepared.
• While 5 oz of Pie, cherry, commercially prepared contain 13.8 times more Omega 3, 1.9 times more Carbohydrate and 2.9 times more Sugars than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3