Comparing Nutrients in 14 ounces Almonds VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Almonds	Dried Shallots	Recommended Dietary Allowance
Energy	79.2% 2298kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	246% 320g	130g per day for Men 19-50 years
Sugars	24% 17.3g	209% 151g	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	164% 62.3g	38g per day for Men 19-50 years
Protein	150% 84g	87% 49g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Shallots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	511% 6.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	115% 460μg	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	172% 155mg	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	678% 102mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Shallots	Recommended Dietary Allowance
Calcium	107% 1068mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	187% 1.7mg	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	184% 14.7mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	245% 5.62mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	168% 1175mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	193% 6549mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Dried Shallots:

• Almonds have 11.4 times more Vitamin B2, 3.6 times more Vitamin B3 and 142.4 times more Vitamin E than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 1.5 times more Vitamin B1, 3 times more Vitamin B5, 12.2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Freeze-dried Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Dried Shallots:

• Almonds have 1.5 times more Calcium, 2.4 times more Copper, 2.6 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 1.6 times more Zinc than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 1.6 times more Iron, 2.3 times more Potassium, 1.4 times more Selenium and 59 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.7 times more Energy, 99.9 times more Fat, 45.3 times more Saturated Fat, 66.6 times more Omega 6 and 1.7 times more Protein than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 3.7 times more Carbohydrate, 8.8 times more Sugars and 1.3 times more Fiber than Almonds.
• Both Almonds as well as Freeze-dried Shallots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.