Comparing Nutrients in 5 ounces Roasted Almonds VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	29.2% 848kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	50.3% 0.81g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	40% 6.8g	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	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	42% 30.3g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	3.27% 0.043mg	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	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.05% 1.84mg	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	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	38% 380mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	7.4% 0.067mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	14% 0.32mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie, fried pies, fruit per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Pie, fried pies, fruit:

• 5 ounces of Roasted Almonds have 11.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 4.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 13.9 times more Vitamin E than Pie, fried pies, fruit.
• While 5 oz of Pie, fried pies, fruit contain 1.8 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Dry Roasted Almonds as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Pie, fried pies, fruit:

• 5 ounces of Roasted Almonds have 12.2 times more Calcium, 23.4 times more Copper, 3.1 times more Iron, 27.9 times more Magnesium, 10 times more Manganese, 11 times more Phosphorus, 11 times more Potassium and 14.4 times more Zinc than Pie, fried pies, fruit.
• While 5 oz of Pie, fried pies, fruit contain 111 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Pie, fried pies, fruit contain similar levels of Selenium per five ounces.
• 5 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.9 times more Energy, 3.3 times more Fat, 1.7 times more Saturated Fat, 2.7 times more Omega 6, 4.2 times more Fiber and 7 times more Protein than Pie, fried pies, fruit.
• While 5 oz of Pie, fried pies, fruit contain 56.8 times more Omega 3, 2 times more Carbohydrate and 4.4 times more Sugars than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3