Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Apple Juice with Vitamin C, Ca and K

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Apple Juice with Vitamin C, Ca and K	1%	3%	96%

Macro Nutrients

	Oil Roasted Almonds	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Energy	29.7% 860kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	18.5% 13.4g	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% 0g	11% 8.08g	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	% 0.057g	% 3.64g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 1.7g	g per day for Men 19-50 years
Fiber	39% 15g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	53.7% 30g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	0.59% 0.095mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.96% 0.026mg	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	9.57% 38.3μg	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	47.7% 43mg	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	245% 37mg	0.094% 0.014mg	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

	Oil Roasted Almonds	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Calcium	41.2% 412mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1.57% 0.014mg	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	65.2% 5.2mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	2.16% 0.05mg	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	94% 661mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Apple Juice with Vitamin C, Ca and K per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Apple Juice with Vitamin C, Ca and K to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Apple Juice with Vitamin C, Ca and K:

• 5 ounces of Oil Roasted Almonds have 23 times more Vitamin B1, 52.1 times more Vitamin B2, 54.7 times more Vitamin B3, 4.7 times more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin B9 and 2597 times more Vitamin E than Apple Juice with Vitamin C, Ca and K.
• While 5 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 5 ounces of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Apple Juice with Vitamin C, Ca and K:

• 5 ounces of Oil Roasted Almonds have 4.2 times more Calcium, 95.5 times more Copper, 28.3 times more Iron, 54.8 times more Magnesium, 70.3 times more Manganese, 51.8 times more Phosphorus, 3.8 times more Potassium, 41 times more Selenium and 76.8 times more Zinc than Apple Juice with Vitamin C, Ca and K.
• While 5 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 31.4 times more Water than Oil Roasted Almonds.
• 5 ounces of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 12.6 times more Energy, 324.5 times more Fat, 145.1 times more Saturated Fat, 314.4 times more Omega 6, 1.5 times more Carbohydrate, 35 times more Fiber and 176.9 times more Protein than Apple Juice with Vitamin C, Ca and K.
• While 5 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 2.1 times more Sugars and more Fructose than Oil Roasted Almonds.
• 5 ounces of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Oil Roasted Almonds as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium provide inadequate amounts of Omega 3 in five ounces.