Comparing Nutrients in 5 ounces Roasted Almonds VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Roasted Almonds	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	29.2% 848kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.36% 0.061g	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	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	14% 5.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	7.67% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	22% 0.29mg	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	0% 0μg	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	4.4% 3.97mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	38% 380mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	18.6% 0.17mg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	6.04% 0.14mg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	9.42% 320mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Prunes, canned, heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Prunes, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Prunes, canned, heavy syrup pack, solids and liquids:

• 5 ounces of Roasted Almonds have 2.3 times more Vitamin B1, 9.8 times more Vitamin B2, 4.2 times more Vitamin B3, 3.2 times more Vitamin B5 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
• While 5 oz of Prunes, canned, heavy syrup pack, solids and liquids contain more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Prunes, canned, heavy syrup pack, solids and liquids:

• 5 ounces of Roasted Almonds have 15.8 times more Calcium, 9.3 times more Copper, 9.1 times more Iron, 18.6 times more Magnesium, 22.8 times more Manganese, 18.1 times more Phosphorus, 3.2 times more Potassium and 17.4 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 5.7 times more Energy, 262.7 times more Fat, 255.8 times more Saturated Fat, 301 times more Omega 6, 2.9 times more Fiber and 24.1 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• While 5 oz of Prunes, canned, heavy syrup pack, solids and liquids contain 1.3 times more Carbohydrate than Dry Roasted Almonds.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein