Comparing Nutrients in 5 ounces Sugar-apples VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sugar-apples	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.6% 133kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	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	16.4% 6.24g	39% 15g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	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	13% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.82% 1.25mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	4.96% 20μg	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	57% 51.5mg	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	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

	Sugar-apples	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	10.6% 0.85mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.48% 45.4mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Sugar-apples 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 Sugar-apples vs Oil Roasted Almonds:

• 5 ounces of Sugar-apples have 1.7 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.9 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Sugar-apples.
• Both Sugar-apples and Oil Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Sugar-apples as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sugar-apples vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 12.1 times more Calcium, 11.1 times more Copper, 6.1 times more Iron, 13 times more Magnesium, 14.6 times more Phosphorus, 2.8 times more Potassium, 6.8 times more Selenium and 30.7 times more Zinc than Raw Sugar-apples.
• 5 ounces of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sugar-apples have 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.5 times more Energy, 190.2 times more Fat, 87.7 times more Saturated Fat, 338 times more Omega 6, 2.4 times more Fiber and 10.3 times more Protein than Raw Sugar-apples.
• 5 ounces of Sugar-apples provide inadequate amounts of Omega 6
• Both Raw Sugar-apples as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.