Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Oil Roasted Almonds	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	41.5% 1205kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	4.52% 4.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	4.95% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	84% 109g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	36.5% 26.5g	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% 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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	75.2% 42g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	9.46% 0.12mg	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	42.7% 171μg	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	3.1% 2.78mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	57.7% 577mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	38.6% 0.35mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	62% 1.43mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	87.7% 48.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	1.72% 63.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 7 ounces of Oil Roasted Almonds have 3.2 times more Vitamin B2, 1.9 times more Vitamin B6 and 72.1 times more Vitamin E than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 7 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 5.6 times more Vitamin B1, 3.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 7 ounces of Oil Roasted Almonds have 2.1 times more Calcium, 5.5 times more Copper, 9.8 times more Magnesium, 3.4 times more Manganese, 4.3 times more Phosphorus, 3.6 times more Potassium and 3.1 times more Zinc than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 7 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 1.3 times more Iron, 5.9 times more Selenium and 342 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 2.2 times more Energy, 25 times more Fat, 7.3 times more Saturated Fat, 31.9 times more Omega 6, 3.5 times more Fiber and 2.4 times more Protein than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 7 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain more Omega 3, 3.1 times more Carbohydrate and 2.9 times more Sugars than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3