Comparing Nutrients in 14 ounces Chicory Greens VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Chicory Greens	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.15% 91kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.7g	54% 70g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	41.8% 16g	110% 41.7g	38g per day for Men 19-50 years
Protein	12% 6.75g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	126% 1135μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	36% 0.47mg	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	109% 437μg	26.8% 107μg	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	106% 95mg	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	59.8% 8.97mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	984% 1181μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	39.7% 397mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	421% 3.8mg	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	44.7% 3.57mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	425% 9.76mg	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	26.6% 187mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.87% 365g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Chicory Greens VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Chicory Greens versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chicory Greens vs Oil Roasted Almonds:

• 14 ounces of Chicory Greens have more Vitamin A, 5.1 times more Vitamin B5, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.5 times more Vitamin B1, 7.8 times more Vitamin B2, 7.3 times more Vitamin B3 and 11.5 times more Vitamin E than Raw Chicory Greens.
• Both Chicory Greens and Oil Roasted Almonds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Chicory Greens as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chicory Greens vs Oil Roasted Almonds:

• 14 ounces of Chicory Greens have 45 times more Sodium and 32.9 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.9 times more Calcium, 3.2 times more Copper, 4.1 times more Iron, 9.1 times more Magnesium, 5.7 times more Manganese, 9.9 times more Phosphorus, 1.7 times more Potassium, 13.7 times more Selenium and 7.3 times more Zinc than Raw Chicory Greens.
• 14 ounces of Chicory Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Almonds contain 26.4 times more Energy, 183.9 times more Fat, 57.6 times more Saturated Fat, 120.7 times more Omega 6, 3.8 times more Carbohydrate, 6.5 times more Sugars, 2.6 times more Fiber and 12.5 times more Protein than Raw Chicory Greens.
• 14 ounces of Chicory Greens provide inadequate amounts of Energy and Omega 6
• Both Raw Chicory Greens as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.