Comparing Nutrients in 5 ounces Tart, breakfast, low fat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Tart, breakfast, low fat	Blanched Almonds	Recommended Dietary Allowance
Energy	18% 527kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	8.75% 8.5g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	9.52% 6.9g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	37% 14g	38g per day for Men 19-50 years
Protein	10% 5.66g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	45% 404μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	12.5% 0.16mg	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	35.4% 142μg	17.4% 69.5μg	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	6% 5.4mg	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% 0.75mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	60.6% 4.85mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	113% 2.6mg	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	19% 132mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tart, breakfast, low fat vs Blanched Almonds:

• Tart, breakfast, low fat has more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B2 and 44.8 times more Vitamin E than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Blanched Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Tart, breakfast, low fat as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Tart, breakfast, low fat vs Blanched Almonds:

• Tart, breakfast, low fat has 4 times more Selenium and 19 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Calcium, 14.1 times more Copper, 6.1 times more Magnesium, 5.2 times more Phosphorus, 10 times more Potassium and 10.6 times more Zinc than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Blanched Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tart, breakfast, low fat has 5.8 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 8.8 times more Fat, 2.8 times more Saturated Fat, 14.4 times more Omega 6, 6.6 times more Fiber and 5.4 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Blanched Almonds have similar amounts of Sugars per 5 oz.
• Both Tart, breakfast, low fat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.