Comparing Nutrients in 7 ounces Jellies VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Jellies	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.2% 528kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	27% 35g	130g per day for Men 19-50 years
Sugars	140% 102g	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	5.22% 2g	55% 21g	38g per day for Men 19-50 years
Protein	0.53% 0.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Jellies	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	0.17% 0.002mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.45% 0.071mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	0.99% 3.97μg	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	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	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

	Jellies	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	2.43% 0.022mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	1.7% 12mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Jellies have more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 92 times more Vitamin B1, 30 times more Vitamin B2, 101.8 times more Vitamin B3, 5.9 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin E than Jellies.
• Both Jellies and Oil Roasted Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Jellies as well as Oil 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 Oil Roasted Almonds:

• Jellies have 30 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 41.6 times more Calcium, 86.8 times more Copper, 19.4 times more Iron, 45.7 times more Magnesium, 18.6 times more Manganese, 77.7 times more Phosphorus, 12.9 times more Potassium, 10.3 times more Selenium and 102.3 times more Zinc than Jellies.

Comparison of macro-nutrients per 7 ounces:

• Jellies have 4 times more Carbohydrate and 11.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Energy, 2758.5 times more Fat, 841.6 times more Saturated Fat, 4506.3 times more Omega 6, 10.5 times more Fiber and 141.5 times more Protein than Jellies.
• Both Jellies as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.