Comparing Nutrients in 100 grams Tart, breakfast, low fat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Tart, breakfast, low fat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13% 372kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	6.18% 6g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	6.7% 4.87g	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	31.7% 285μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.8% 0.29mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	9.08% 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	25% 100μg	6.75% 27μg	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	4.22% 3.8mg	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	3.53% 0.53mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.4% 44mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	106% 0.96mg	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	42.8% 3.42mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	13.3% 93mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tart, breakfast, low fat vs Oil Roasted Almonds:

• Tart, breakfast, low fat has more Vitamin A, 3.1 times more Vitamin B1, 3.2 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Vitamin B2 and 49 times more Vitamin E than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Oil Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Tart, breakfast, low fat as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Tart, breakfast, low fat vs Oil Roasted Almonds:

• Tart, breakfast, low fat has 3.1 times more Selenium and 361 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.6 times more Calcium, 13.1 times more Copper, 6.2 times more Magnesium, 5 times more Phosphorus, 10.6 times more Potassium and 11 times more Zinc than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Oil Roasted Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Tart, breakfast, low fat has more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 9.2 times more Fat, 3 times more Saturated Fat, 15.8 times more Omega 6, 7 times more Fiber and 5.3 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Oil Roasted Almonds have similar amounts of Sugars per 100 g.
• Both Tart, breakfast, low fat as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.