Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	5%	22%	73%

Macro Nutrients

	Oil Roasted Almonds	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Recommended Dietary Allowance
Energy	29.7% 860kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	113% 19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	82.4% 107g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	78.2% 56.7g	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	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	53.7% 30g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	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

	Oil Roasted Almonds	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Recommended Dietary Allowance
Calcium	41.2% 412mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	NA	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	NA	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	29% 991mg	NA	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	55.8% 836mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	NA	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.22% 8.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry:

Both Oil Roasted Almonds and Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry:

• Oil Roasted Almonds have 3.5 times more Calcium and 1.5 times more Iron than Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry.
• While Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry contain 590 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 1.5 times more Energy, 5.4 times more Fat, 2 times more Saturated Fat, 6.2 times more Fiber and 3.8 times more Protein than Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry.
• While Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry contain 4.3 times more Carbohydrate and 8.8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry have insufficient amounts of Glucose and Sucrose in 5 oz.