Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Balsamic Vinegar

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Balsamic Vinegar	3%	0%	97%

Macro Nutrients

	Oil Roasted Almonds	Balsamic Vinegar	Recommended Dietary Allowance
Energy	29.7% 860kcal	4.3% 125kcal	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	0% 0g	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	18.6% 24g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	29.2% 21g	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	14.4% 10.5g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0g	g per day for Men 19-50 years
Fiber	39% 15g	NA	38g per day for Men 19-50 years
Protein	53.7% 30g	1.24% 0.69g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Balsamic Vinegar	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	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	0% 0mg	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	Balsamic Vinegar	Recommended Dietary Allowance
Calcium	41.2% 412mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	4.1% 0.037mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	8.07% 0.19mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	4.67% 159mg	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	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.93% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Balsamic Vinegar:

Both Oil Roasted Almonds and Balsamic Vinegar have similar amounts of vitamins per 5 oz
• Both Oil Roasted Almonds as well as Balsamic Vinegar have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Balsamic Vinegar:

• Oil Roasted Almonds have 10.8 times more Calcium, 36.7 times more Copper, 5.1 times more Iron, 22.8 times more Magnesium, 18.8 times more Manganese, 24.5 times more Phosphorus, 6.2 times more Potassium and 38.4 times more Zinc than Balsamic Vinegar.
• While Balsamic Vinegar contains 23 times more Sodium and 27.3 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 6.9 times more Energy, more Fat, more Saturated Fat and 43.3 times more Protein than Balsamic Vinegar.
• While Balsamic Vinegar contains 3.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Balsamic Vinegar have similar amounts of Carbohydrate per 5 oz.
• Both Oil Roasted Almonds as well as Balsamic Vinegar have insufficient amounts of Glucose and Sucrose in 5 oz.