Comparing Nutrients in 14 ounces Dry Enriched Vegetable Macaroni VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Enriched Vegetable Macaroni	15%	3%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Enriched Vegetable Macaroni	Roasted Almonds	Recommended Dietary Allowance
Energy	50.2% 1457kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	8.78% 1.5g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 297g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 19g	g per day for Men 19-50 years
Fiber	45% 17g	114% 43.3g	38g per day for Men 19-50 years
Protein	93% 52g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Dry Enriched Vegetable Macaroni	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	341% 4.1mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.1mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	41.5% 0.54mg	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	276% 1103μg	54.6% 218μg	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	0% 0mg	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	NA	632% 95mg	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

	Dry Enriched Vegetable Macaroni	Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	485% 4.36mg	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	212% 17mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	385% 8.86mg	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	65.8% 460mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Enriched Vegetable Macaroni vs Roasted Almonds:

• Dry Enriched Vegetable Macaroni has 13.4 times more Vitamin B1, 2 times more Vitamin B3, 2.3 times more Vitamin B5 and 5.1 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B2 than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Dry Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Dry Enriched Vegetable Macaroni as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Enriched Vegetable Macaroni vs Roasted Almonds:

• Dry Enriched Vegetable Macaroni has 1.7 times more Manganese and 14.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.9 times more Calcium, 5.5 times more Copper, 6.1 times more Magnesium, 4.1 times more Phosphorus, 2.5 times more Potassium and 4.4 times more Zinc than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Dry Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Enriched Vegetable Macaroni has 4.9 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 50.5 times more Fat, 27.3 times more Saturated Fat, 34.4 times more Omega 6, 2.5 times more Fiber and 1.6 times more Protein than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.