Comparing Nutrients in 14 ounces Roasted Almonds VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Roasted Almonds	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	82% 2373kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	56.2% 18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	59.5% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	93% 121g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	149% 83g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	40.3% 0.52mg	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	54.6% 218μg	47.6% 191μg	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	20.3% 18.3mg	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	632% 95mg	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

	Roasted Almonds	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	106% 1064mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.46% 218μg	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	185% 15mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	51.6% 1.2mg	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	267% 1869mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	5.5% 203g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Frozen Par Fried Breaded Onion Rings:

• Dry Roasted Almonds have 15.2 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 1.3 times more Vitamin B1 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Dry Roasted Almonds as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Frozen Par Fried Breaded Onion Rings:

• Dry Roasted Almonds have 5.8 times more Calcium, 14.9 times more Copper, 4 times more Iron, 19.9 times more Magnesium, 7.5 times more Manganese, 9.6 times more Phosphorus, 3.8 times more Potassium and 9.2 times more Zinc than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 82 times more Sodium and 21.3 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 2.3 times more Energy, 3.7 times more Fat, 5.1 times more Omega 6, 6.1 times more Fiber and 6.7 times more Protein than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 15 times more Omega 3 and 1.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Saturated Fat per 14 oz.
• Both Dry Roasted Almonds as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.