Comparing Nutrients in 7 ounces Candied fruit VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Candied fruit	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	22% 639kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	27% 35g	130g per day for Men 19-50 years
Sugars	221% 160g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	55% 21g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	18% 0.23mg	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% 0μg	13.4% 53.6μg	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	0% 0mg	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	0.53% 0.079mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	211% 1.9mg	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	4.2% 0.34mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	9.58% 0.22mg	212% 4.9mg	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	1.4% 9.92mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.9% 33g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Candied fruit VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Candied fruit versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Candied fruit vs Oil Roasted Almonds:

• 7 oz of Oil Roasted Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 649.3 times more Vitamin E than Candied fruit.
• 7 ounces of Candied fruit have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Candied fruit as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Candied fruit vs Oil Roasted Almonds:

• 7 ounces of Candied fruit have 98 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 16.2 times more Calcium, 32.9 times more Copper, 21.6 times more Iron, 68.5 times more Magnesium, 22.2 times more Manganese, 93.2 times more Phosphorus, 12.5 times more Potassium, 6.8 times more Selenium and 61.4 times more Zinc than Candied fruit.
• 7 ounces of Candied fruit lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candied fruit have 4.7 times more Carbohydrate and 17.7 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.9 times more Energy, 788.1 times more Fat, 420.8 times more Saturated Fat, 1039.9 times more Omega 6, 6.6 times more Fiber and 62.4 times more Protein than Candied fruit.
• 7 ounces of Candied fruit provide inadequate amounts of Omega 6 and Protein
• Both Candied fruit as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.