Comparing Nutrients in 5 ounces Dried Pepeao VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Pepeao	Roasted Almonds	Recommended Dietary Allowance
Energy	14.6% 422kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	NA	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	NA	0.02% 0.014g	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	610% 30.5mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	15% 0.19mg	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	56.7% 227μg	19.5% 78μg	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	2.2% 2mg	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	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	173% 1.56mg	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	109% 8.7mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	138% 3.16mg	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	23.5% 164mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	117% 64.2μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Pepeao vs Roasted Almonds:

• Dried Pepeao has 10.7 times more Vitamin B1, 67 times more Vitamin B5, 7 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Vitamin B2 than Dried Pepeao.
• Both Dried Pepeao and Dry Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Dried Pepeao as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Pepeao vs Roasted Almonds:

• Dried Pepeao has 4.6 times more Copper, 1.6 times more Iron, 22.7 times more Selenium, 23.3 times more Sodium and 2.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Calcium, 1.9 times more Magnesium, 1.9 times more Manganese and 4.1 times more Phosphorus than Dried Pepeao.
• Both Dried Pepeao and Dry Roasted Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pepeao has 3.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 119.4 times more Fat and 4.3 times more Protein than Dried Pepeao.
• Both Dried Pepeao as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.