Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Oil Roasted Almonds	Cherry juice, tart	Recommended Dietary Allowance
Energy	41.5% 1205kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	158% 27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	21% 27g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	33.4% 24.2g	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	13.5% 9.82g	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	% 0.079g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	NA	38g per day for Men 19-50 years
Protein	75.2% 42g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	5.65% 0.073mg	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	13.4% 53.6μg	NA	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	344% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cherry juice, tart	Recommended Dietary Allowance
Calcium	57.7% 577mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	9.26% 0.083mg	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	91% 7.3mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	5.18% 0.12mg	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	132% 925mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.57% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Cherry juice, tart:

• Oil Roasted Almonds have 1.5 times more Vitamin B1 and 3.2 times more Vitamin B6 than Cherry juice, tart.
• Both Oil Roasted Almonds as well as Cherry juice, tart have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cherry juice, tart:

• Oil Roasted Almonds have 22.4 times more Calcium, 22.7 times more Copper, 8.8 times more Iron, 24.9 times more Magnesium, 41 times more Manganese, 27.4 times more Phosphorus, 4.3 times more Potassium and 102.3 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 30.4 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 10.3 times more Energy, 102.2 times more Fat, 1.3 times more Carbohydrate and 68.5 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 2.7 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cherry juice, tart have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.