Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Traditional Pineapple

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Traditional Pineapple	4%	2%	94%

Macro Nutrients

	Oil Roasted Almonds	Traditional Pineapple	Recommended Dietary Allowance
Energy	41.5% 1205kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.27% 0.26g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	18% 23.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	22.7% 16.5g	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	5.3% 3.85g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 9.1g	g per day for Men 19-50 years
Fiber	55% 21g	NA	38g per day for Men 19-50 years
Protein	75.2% 42g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	16% 0.21mg	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	5.46% 22μg	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	37.3% 33.5mg	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	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Traditional Pineapple	Recommended Dietary Allowance
Calcium	57.7% 577mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	18% 0.16mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	137% 3.16mg	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	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Traditional Pineapple per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Traditional Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Traditional Pineapple:

• 7 ounces of Oil Roasted Almonds have 26.9 times more Vitamin B2, 7.8 times more Vitamin B3 and 2.5 times more Vitamin B9 than Traditional Pineapple.
• While 7 oz of Traditional Raw Pineapple contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Traditional Pineapple provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Traditional Raw Pineapple have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Traditional Pineapple:

• 7 ounces of Oil Roasted Almonds have 22.4 times more Calcium, 11.8 times more Copper, 14.7 times more Iron, 22.8 times more Magnesium, 1.5 times more Manganese, 51.8 times more Phosphorus, 5.6 times more Potassium, more Selenium and 38.4 times more Zinc than Traditional Pineapple.
• While 7 oz of Traditional Raw Pineapple contain 31.2 times more Water than Oil Roasted Almonds.
• 7 ounces of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 13.5 times more Energy, 424.4 times more Fat, 1.5 times more Carbohydrate and 38.6 times more Protein than Traditional Pineapple.
• While 7 oz of Traditional Raw Pineapple contain 1.8 times more Sugars and more Fructose than Oil Roasted Almonds.
• 7 ounces of Traditional Pineapple provide inadequate amounts of Energy and Protein