Comparing Nutrients in 5 ounces Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	0%	8%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Almonds	Recommended Dietary Allowance
Energy	18.2% 529kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	75.7% 55g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	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

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Almonds	Recommended Dietary Allowance
Calcium	NA	38% 381mg	1000mg per day for Men 19-50 years
Copper	NA	162% 1.46mg	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	NA	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	NA	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	97% 682mg	700mg per day for Men 19-50 years
Potassium	NA	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C vs Almonds:

• Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have more Vitamin C than Almonds.

Comparing minerals per 5 ounces for Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C vs Almonds:

• Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 317 times more Sodium than Almonds.
• While Almonds contain 1.3 times more Selenium than Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C.

Comparison of macro-nutrients per 5 ounces:

• Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 4 times more Carbohydrate and 8.9 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 14.3 times more Fat, 3.8 times more Saturated Fat, 154.1 times more Omega 6 and 211.5 times more Protein than Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C.
• Both Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 5 oz.