Comparing Nutrients in 5 ounces Snacks, fruit leather, rolls VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, fruit leather, rolls	0%	7%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, fruit leather, rolls	Roasted Almonds	Recommended Dietary Allowance
Energy	18% 526kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	94% 122g	23% 29.8g	130g per day for Men 19-50 years
Sugars	96% 69.7g	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	0% 0g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, rolls	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	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	0.71% 2.83μg	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	189% 170mg	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	5.3% 0.79mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, rolls	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	18% 1.43mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	6.28% 44mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, fruit leather, rolls VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, fruit leather, rolls versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, fruit leather, rolls vs Roasted Almonds:

• 5 ounces of Snacks, fruit leather, rolls have 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 59.9 times more Vitamin B2, 36.4 times more Vitamin B3, 11.1 times more Vitamin B5, 27.5 times more Vitamin B9 and 42.7 times more Vitamin E than Snacks, fruit leather, rolls.
• Both Snacks, fruit leather, rolls and Roasted Almonds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, fruit leather, rolls as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, fruit leather, rolls vs Roasted Almonds:

• 5 ounces of Snacks, fruit leather, rolls have 105.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 8.4 times more Calcium, 6.4 times more Copper, 3.7 times more Iron, 14 times more Magnesium, 12.1 times more Manganese, 15.2 times more Phosphorus, 2.4 times more Potassium, 5 times more Selenium and 17.4 times more Zinc than Snacks, fruit leather, rolls.
• 5 ounces of Snacks, fruit leather, rolls lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, fruit leather, rolls have 12 times more Omega 3, 4.1 times more Carbohydrate and 10.1 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Energy, 17.5 times more Fat, 6.1 times more Saturated Fat, 30.1 times more Omega 6, more Fiber and 209.6 times more Protein than Snacks, fruit leather, rolls.
• 5 ounces of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3