Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Grapefruit, sections, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Grapefruit, sections, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Oil Roasted Almonds	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	29.7% 860kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.16% 0.027g	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	9.98% 13g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	17% 12.4g	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	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	1.5% 0.57g	38g per day for Men 19-50 years
Protein	53.7% 30g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Grapefruit, sections, canned, water pack, solids and liquids	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	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.2% 0.028mg	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	3.2% 12.8μg	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	34.3% 31mg	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	0.85% 0.13mg	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	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	41.2% 412mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	10.6% 0.095mg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	0.43% 0.01mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Grapefruit, sections, canned, water pack, solids and liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Grapefruit, sections, canned, water pack, solids and liquids:

• 5 ounces of Oil Roasted Almonds have 2.4 times more Vitamin B1, 37.2 times more Vitamin B2, 14.7 times more Vitamin B3, 1.9 times more Vitamin B5, 5.9 times more Vitamin B6, 3 times more Vitamin B9 and 288.6 times more Vitamin E than Grapefruit, sections, canned, water pack, solids and liquids.
• While 5 oz of Grapefruit, sections, canned, water pack, solids and liquids contain more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 5 ounces of Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Oil Roasted Almonds as well as Grapefruit, sections, canned, water pack, solids and liquids 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 Grapefruit, sections, canned, water pack, solids and liquids:

• 5 ounces of Oil Roasted Almonds have 19.4 times more Calcium, 14.3 times more Copper, 9 times more Iron, 27.4 times more Magnesium, 351.4 times more Manganese, 46.6 times more Phosphorus, 5.3 times more Potassium, 4.6 times more Selenium and 34.1 times more Zinc than Grapefruit, sections, canned, water pack, solids and liquids.
• While 5 oz of Grapefruit, sections, canned, water pack, solids and liquids contain 32.1 times more Water than Oil Roasted Almonds.
• 5 ounces of Grapefruit, sections, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 16.9 times more Energy, 551.7 times more Fat, 300.6 times more Saturated Fat, 711.5 times more Omega 6, 1.9 times more Carbohydrate, 26.3 times more Fiber and 36.6 times more Protein than Grapefruit, sections, canned, water pack, solids and liquids.
• While 5 oz of Grapefruit, sections, canned, water pack, solids and liquids contain 1.9 times more Sugars than Oil Roasted Almonds.
• 5 ounces of Grapefruit, sections, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Oil Roasted Almonds as well as Grapefruit, sections, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 in five ounces.