Comparing Nutrients in 7 ounces Almonds VS Cider Vinegar

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cider Vinegar	0%	0%	100%

Macro Nutrients

	Almonds	Cider Vinegar	Recommended Dietary Allowance
Energy	39.6% 1149kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	1.4% 1.85g	130g per day for Men 19-50 years
Sugars	12% 8.63g	1.1% 0.79g	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	0.3% 0.22g	0.82% 0.6g	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	% 0.34g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0g	g per day for Men 19-50 years
Fiber	65.3% 25g	0% 0g	38g per day for Men 19-50 years
Protein	75% 42g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cider Vinegar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	0% 0μg	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	339% 51mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cider Vinegar	Recommended Dietary Allowance
Calcium	53.4% 534mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	1.76% 0.016mg	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	92% 7.36mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	21.5% 0.49mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	5.03% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Cider Vinegar:

• Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Cider Vinegar.
• Both Almonds as well as Cider Vinegar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cider Vinegar:

• Almonds have 38.4 times more Calcium, 128.9 times more Copper, 18.6 times more Iron, 54 times more Magnesium, 8.8 times more Manganese, 60.1 times more Phosphorus, 10 times more Potassium, 41 times more Selenium and 78 times more Zinc than Cider Vinegar.
• While Cider Vinegar contains 21.3 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 27.6 times more Energy, more Fat, more Saturated Fat, more Omega 6, 23.2 times more Carbohydrate, 10.9 times more Sugars, more Fiber and more Protein than Cider Vinegar.
• Both Almonds as well as Cider Vinegar have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.