Comparing Nutrients in 7 ounces Jellies VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Jellies	0%	0%	100%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Jellies	Roasted Almonds	Recommended Dietary Allowance
Energy	18.2% 528kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	32% 41.7g	130g per day for Men 19-50 years
Sugars	140% 102g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	5.22% 2g	57% 21.6g	38g per day for Men 19-50 years
Protein	0.53% 0.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Jellies	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	0.17% 0.002mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.45% 0.071mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	20.8% 0.27mg	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	0.99% 3.97μg	27.3% 109μg	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	2% 1.8mg	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% 0mg	316% 47.4mg	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

	Jellies	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	2.43% 0.022mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	3.62% 145μg	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	4.7% 0.38mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	193% 4.43mg	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	1.7% 12mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Jellies vs Roasted Almonds:

• Jellies have more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 77 times more Vitamin B1, 46 times more Vitamin B2, 101 times more Vitamin B3, 1.6 times more Vitamin B5, 6.8 times more Vitamin B6, 27.5 times more Vitamin B9 and more Vitamin E than Jellies.
• Both Jellies as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Jellies vs Roasted Almonds:

• Jellies have 10 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 38.3 times more Calcium, 99.9 times more Copper, 19.6 times more Iron, 46.5 times more Magnesium, 16.9 times more Manganese, 78.5 times more Phosphorus, 13.2 times more Potassium, 5 times more Selenium and 110.3 times more Zinc than Jellies.

Comparison of macro-nutrients per 7 ounces:

• Jellies have 3.3 times more Carbohydrate and 10.5 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, 2627 times more Fat, 818.4 times more Saturated Fat, 4315 times more Omega 6, 10.9 times more Fiber and 139.7 times more Protein than Jellies.
• Both Jellies as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.