Comparing Nutrients in 14 ounces Blanched Almonds VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Blanched Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	80.7% 2342kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	11% 3.58g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	360% 5.76g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	178% 231g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	NA	38g per day for Men 19-50 years
Protein	152% 85g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	417% 66.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	238% 3.1mg	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	48.6% 194μg	94% 377μg	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	135% 122mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	94% 937mg	648% 6481mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	48.5% 0.44mg	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	163% 13mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	297% 1246mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	261% 6mg	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	273% 1909mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	249% 8454mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	24.3% 365mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Sisymbrium Seeds:

• Blanched Almonds have 1.7 times more Vitamin B2 than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 4.8 times more Vitamin B3, 3.2 times more Vitamin B5, 6.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Whole Dried Sisymbrium Seeds have similar amounts of Vitamin B1 per 14 oz.
• Both Blanched Almonds as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Sisymbrium Seeds:

• Blanched Almonds have 9.3 times more Copper, 29.8 times more Iron, 1.2 times more Manganese, 80.2 times more Phosphorus and 9.9 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 6.9 times more Calcium, 3.2 times more Potassium and 4.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Whole Dried Sisymbrium Seeds have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.9 times more Energy, 11.4 times more Fat, 4.4 times more Saturated Fat, 21.6 times more Omega 6 and 1.8 times more Protein than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 362.8 times more Omega 3 and 3.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.