Comparing Nutrients in 14 ounces Almonds VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Almonds	Garlic Powder	Recommended Dietary Allowance
Energy	79.2% 2298kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	3.34% 0.57g	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	222% 289g	130g per day for Men 19-50 years
Sugars	24% 17.3g	13.3% 9.64g	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	1.7% 1.23g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 8.14g	g per day for Men 19-50 years
Fiber	131% 49.6g	94% 35.7g	38g per day for Men 19-50 years
Protein	150% 84g	117% 65.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Garlic Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	505% 6.56mg	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	46.6% 187μg	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	5.3% 4.76mg	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	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Garlic Powder	Recommended Dietary Allowance
Calcium	107% 1068mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	235% 2.1mg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	169% 3.9mg	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	235% 1643mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	139% 4735mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.69% 25.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Garlic Powder:

• Almonds have 8.1 times more Vitamin B2, 4.5 times more Vitamin B3 and 38.3 times more Vitamin E than Garlic Powder Spices.
• While Garlic Powder Spices contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B5, 12.1 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Garlic Powder Spices have similar amounts of Vitamin B9 per 14 oz.
• Both Almonds as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Garlic Powder:

• Almonds have 3.4 times more Calcium, 1.9 times more Copper, 3.5 times more Magnesium and 2.2 times more Manganese than Garlic Powder Spices.
• While Garlic Powder Spices contain 1.5 times more Iron, 1.6 times more Potassium, 5.8 times more Selenium and 60 times more Sodium than Almonds.
• Both Almonds and Garlic Powder Spices have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.7 times more Energy, 68.4 times more Fat, 15.3 times more Saturated Fat, 86.2 times more Omega 6, 1.8 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Garlic Powder Spices.
• While Garlic Powder Spices contain 3.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Garlic Powder Spices have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.