Comparing Nutrients in 7 ounces Blanched Almonds VS Pie, cherry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Blanched Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	40.4% 1171kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	60.8% 79g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	39% 28.4g	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% 0g	NA	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	76% 42.5g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	6.26% 0.081mg	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	24.3% 97μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	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	314% 47mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	47% 468mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	8.8% 0.079mg	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	81.4% 6.5mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	12% 0.28mg	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	136% 955mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Pie, cherry, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Pie, cherry, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Pie, cherry, commercially prepared:

• 7 ounces of Blanched Almonds have 8.3 times more Vitamin B1, 24.5 times more Vitamin B2, 17.5 times more Vitamin B3, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 31.3 times more Vitamin E than Pie, cherry, commercially prepared.
• While 7 oz of Pie, cherry, commercially prepared contain more Vitamin A and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pie, cherry, commercially prepared provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Blanched Almonds as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Pie, cherry, commercially prepared:

• 7 ounces of Blanched Almonds have 19.7 times more Calcium, 25.7 times more Copper, 6.8 times more Iron, 33.5 times more Magnesium, 13.1 times more Manganese, 16.6 times more Phosphorus, 8.1 times more Potassium, 2.7 times more Selenium and 16.5 times more Zinc than Pie, cherry, commercially prepared.
• While 7 oz of Pie, cherry, commercially prepared contain 12.9 times more Sodium than Blanched Almonds.
• 7 ounces of Pie, cherry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 2.3 times more Energy, 4.8 times more Fat, 1.5 times more Saturated Fat, 6.5 times more Omega 6, 12.4 times more Fiber and 10.7 times more Protein than Pie, cherry, commercially prepared.
• While 7 oz of Pie, cherry, commercially prepared contain 34.5 times more Omega 3, 2.1 times more Carbohydrate and 3.1 times more Sugars than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3