Comparing Nutrients in 7 ounces Snacks, fruit leather, pieces, with vitamin C VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, fruit leather, pieces, with vitamin C	Blanched Almonds	Recommended Dietary Allowance
Energy	25.5% 740kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	NA	0% 0g	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, pieces, with vitamin C	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	17.6% 0.23mg	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	6.95% 27.8μg	24.3% 97μg	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	265% 238mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, pieces, with vitamin C	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	226% 2.04mg	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	18.6% 1.5mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	6.8% 47.6mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.55% 20.2g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, fruit leather, pieces, with vitamin C vs Blanched Almonds:

• Snacks, fruit leather, pieces, with vitamin C have 2.6 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 4.4 times more Vitamin B1, 7.1 times more Vitamin B2, 35 times more Vitamin B3 and 3.5 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• Both Snacks, fruit leather, pieces, with vitamin C as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, fruit leather, pieces, with vitamin C vs Blanched Almonds:

• Snacks, fruit leather, pieces, with vitamin C have 16.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 6 times more Copper, 4.4 times more Iron, 19.1 times more Magnesium, 20 times more Phosphorus, 4 times more Potassium and 15.6 times more Zinc than Snacks, fruit leather, pieces, with vitamin C.
• Both Snacks, fruit leather, pieces, with vitamin C and Blanched Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, fruit leather, pieces, with vitamin C have 4.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 15 times more Fat, 4 times more Saturated Fat, 154.6 times more Omega 6, 2.8 times more Fiber and 214 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• Both Snacks, fruit leather, pieces, with vitamin C as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.