Comparing Nutrients in 14 ounces Roasted Almonds VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Roasted Almonds	Raw Quinoa	Recommended Dietary Allowance
Energy	82% 2373kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	8.76% 2.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	69.5% 12g	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	196% 255g	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	73% 27.8g	38g per day for Men 19-50 years
Protein	149% 83g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Raw Quinoa	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	25.5% 0.31mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	61.3% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	149% 1.93mg	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	183% 730μg	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	NA	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	64.6% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Raw Quinoa	Recommended Dietary Allowance
Calcium	106% 1064mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	260% 2.34mg	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	185% 15mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	186% 782mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	351% 8.07mg	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	259% 1814mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Raw Quinoa per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Raw Quinoa:

• 14 ounces of Roasted Almonds have 3.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 9.8 times more Vitamin E than Raw Quinoa.
• While 14 oz of Raw Quinoa contain 4.7 times more Vitamin B1, 2.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Raw Quinoa:

• 14 ounces of Roasted Almonds have 5.7 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium and 1.3 times more Potassium than Raw Quinoa.
• While 14 oz of Raw Quinoa contain 4.3 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Raw Quinoa contain similar levels of Iron, Manganese, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.6 times more Energy, 8.7 times more Fat, 5.8 times more Saturated Fat, 4.3 times more Omega 6, 1.6 times more Fiber and 1.5 times more Protein than Raw Quinoa.
• While 14 oz of Raw Quinoa contain 26 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3