Comparing Nutrients in 7 ounces Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	0%	8%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Almonds	Recommended Dietary Allowance
Energy	25.5% 740kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.37% 0.006g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	33% 42.8g	130g per day for Men 19-50 years
Sugars	106% 76.8g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	339% 51mg	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, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Almonds	Recommended Dietary Allowance
Calcium	NA	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	NA	227% 2.05mg	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	NA	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	NA	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	136% 955mg	700mg per day for Men 19-50 years
Potassium	NA	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.55% 20.2g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C vs Almonds:

• Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have more Vitamin C than Almonds.

Comparing minerals per 7 ounces for Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C vs Almonds:

• Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 317 times more Sodium than Almonds.
• While Almonds contain 1.3 times more Selenium than Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C.

Comparison of macro-nutrients per 7 ounces:

• Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 4 times more Carbohydrate and 8.9 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 14.3 times more Fat, 3.8 times more Saturated Fat, 154.1 times more Omega 6 and 211.5 times more Protein than Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C.
• Both Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 7 oz.