Comparing Nutrients in 5 ounces Dried Pepeao VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Pepeao	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	14.6% 422kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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% 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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	610% 30.5mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	117% 64.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pepeao VS Oil Roasted Almonds per 5 oz

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

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

• 5 ounces of Dried Pepeao have 9 times more Vitamin B1, 93.9 times more Vitamin B5, 8.1 times more Vitamin B6 and 5.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.2 times more Vitamin B2 than Dried Pepeao.
• Both Dried Pepeao and Oil Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.
• Both Dried Pepeao as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Dried Pepeao have 5.3 times more Copper, 1.7 times more Iron, 11 times more Selenium, 70 times more Sodium and 2.4 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.6 times more Calcium, 1.9 times more Magnesium, 2.1 times more Manganese and 4 times more Phosphorus than Dried Pepeao.
• Both Dried Pepeao and Oil Roasted Almonds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Pepeao have 4.6 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2 times more Energy, 125.4 times more Fat and 4.4 times more Protein than Dried Pepeao.