Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Sweeteners, sugar substitute, granulated, brown

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%

Macro Nutrients

	Oil Roasted Almonds	Sweeteners, sugar substitute, granulated, brown	Recommended Dietary Allowance
Energy	29.7% 860kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	NA	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	92% 120g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	7.88% 5.7g	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	0% 0g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0g	g per day for Men 19-50 years
Fiber	39% 15g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	53.7% 30g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sweeteners, sugar substitute, granulated, brown	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	1.77% 0.021mg	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	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.64% 0.021mg	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	Sweeteners, sugar substitute, granulated, brown	Recommended Dietary Allowance
Calcium	41.2% 412mg	125% 1246mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1.1% 0.01mg	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	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	1.36% 0.031mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	1.63% 55.3mg	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	54% 811mg	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	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sweeteners, sugar substitute, granulated, brown per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Sweeteners, sugar substitute, granulated, brown to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Sweeteners, sugar substitute, granulated, brown:

• 5 ounces of Oil Roasted Almonds have 6.1 times more Vitamin B1, 52.1 times more Vitamin B2, 2.9 times more Vitamin B5 and 7.9 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.
• 5 ounces of Sweeteners, sugar substitute, granulated, brown have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Sweeteners, sugar substitute, granulated, brown:

• 5 ounces of Oil Roasted Almonds have 136.4 times more Copper, 23 times more Iron, 45.7 times more Magnesium, 111.8 times more Manganese, 58.3 times more Phosphorus, 17.9 times more Potassium and 76.8 times more Zinc than Sweeteners, sugar substitute, granulated, brown.
• While 5 oz of Sweeteners, sugar substitute, granulated, brown contain 3 times more Calcium and 572 times more Sodium than Oil Roasted Almonds.
• 5 ounces of Sweeteners, sugar substitute, granulated, brown lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Energy, more Fat, 17.5 times more Fiber and 10.3 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• While 5 oz of Sweeteners, sugar substitute, granulated, brown contain 4.8 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweeteners, sugar substitute, granulated, brown offer comparable quantities of Sugars per five ounces.
• 5 ounces of Sweeteners, sugar substitute, granulated, brown provide inadequate amounts of Fiber