Comparing Nutrients in 7 ounces Roasted Almonds VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Roasted Almonds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	41% 1187kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	85.2% 111g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	143% 104g	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	18.6% 13.5g	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	% 14g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 76.2g	g per day for Men 19-50 years
Fiber	57% 21.6g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	2.3% 0.03mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	316% 47.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	53% 532mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	2.2% 0.02mg	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	93% 7.4mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	0.86% 0.02mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Papaya, canned, heavy syrup, drained:

• Dry Roasted Almonds have 5.1 times more Vitamin B1, 79.8 times more Vitamin B2, 60.6 times more Vitamin B3, 21.4 times more Vitamin B5 and 9.1 times more Vitamin B6 than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Papaya, canned, heavy syrup, drained:

• Dry Roasted Almonds have 12.8 times more Calcium, 109.9 times more Copper, 12.9 times more Iron, 46.5 times more Magnesium, 223.2 times more Manganese, 78.5 times more Phosphorus, 10.6 times more Potassium, 5 times more Selenium and 66.2 times more Zinc than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 18 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 2.9 times more Energy, 95.5 times more Fat, 15.3 times more Saturated Fat, 156 times more Omega 6, 7.3 times more Fiber and 149.7 times more Protein than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 2.7 times more Carbohydrate, 10.7 times more Sugars and 678 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Omega 3, Glucose and Sucrose in 7 oz.