Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Oil Roasted Almonds	Phyllo dough	Recommended Dietary Allowance
Energy	29.7% 860kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	8.77% 8.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	7.3% 1.24g	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	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	0.35% 0.26g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	53.7% 30g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Phyllo dough	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	31% 125μg	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	0% 0mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Phyllo dough	Recommended Dietary Allowance
Calcium	41.2% 412mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	16% 0.14mg	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	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	29.3% 0.67mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	45.6% 685mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Phyllo dough per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Phyllo dough to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Phyllo dough:

• 5 ounces of Oil Roasted Almonds have 2.3 times more Vitamin B2, 3.9 times more Vitamin B6 and 324.6 times more Vitamin E than Phyllo dough.
• While 5 oz of Phyllo dough contain 5.9 times more Vitamin B1, 1.3 times more Vitamin B5, 3.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Phyllo dough provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 5 ounces of Phyllo dough have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Phyllo dough:

• 5 ounces of Oil Roasted Almonds have 26.5 times more Calcium, 9.5 times more Copper, 18.3 times more Magnesium, 5.2 times more Manganese, 6.2 times more Phosphorus, 9.4 times more Potassium and 6.3 times more Zinc than Phyllo dough.
• While 5 oz of Phyllo dough contain 5.7 times more Selenium and 483 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Phyllo dough contain similar levels of Iron per five ounces.
• 5 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 2 times more Energy, 9.2 times more Fat, 2.9 times more Saturated Fat, 15.4 times more Omega 6, 25.3 times more Sugars, 5.5 times more Fiber and 3 times more Protein than Phyllo dough.
• While 5 oz of Phyllo dough contain more Omega 3 and 3 times more Carbohydrate than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3