Comparing Nutrients in 7 ounces Roasted Almonds VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Roasted Almonds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	41% 1187kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	29% 37.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	49% 35.5g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	5.22% 2g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	7.63% 0.099mg	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	27.3% 109μg	1.5% 5.95μg	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	4.2% 3.77mg	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	316% 47.4mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	53% 532mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.46% 18.3μg	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	93% 7.4mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	12.4% 0.29mg	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	134% 935mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids:

• 7 ounces of Roasted Almonds have 4.3 times more Vitamin B1, 63 times more Vitamin B2, 9.7 times more Vitamin B3, 5.4 times more Vitamin B5, 2.7 times more Vitamin B6, 18.3 times more Vitamin B9 and 59.8 times more Vitamin E than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
• While 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids contain more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Dry Roasted Almonds as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids:

• 7 ounces of Roasted Almonds have 44.7 times more Calcium, 15.9 times more Copper, 12.9 times more Iron, 55.8 times more Magnesium, 15.5 times more Manganese, 42.8 times more Phosphorus, 8.1 times more Potassium, 4 times more Selenium and 41.4 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
• While 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids contain 33.4 times more Water than Dry Roasted Almonds.
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 8.2 times more Energy, 750.6 times more Fat, 409.2 times more Saturated Fat, 479.4 times more Omega 6, 10.9 times more Fiber and 53.7 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
• While 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids contain 3.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Almonds as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 in seven ounces.