Comparing Nutrients in 14 ounces Roasted Almonds VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Radicchio	22%	9%	69%

Macro Nutrients

	Roasted Almonds	Radicchio	Recommended Dietary Allowance
Energy	82% 2373kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	2.17% 0.37g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	3.3% 2.4g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	149% 83g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Radicchio	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	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	17.4% 0.23mg	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	59.5% 238μg	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	35.3% 31.8mg	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	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	844% 1013μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Radicchio	Recommended Dietary Allowance
Calcium	106% 1064mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	150% 1.35mg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	24% 0.55mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	10% 370g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 4.8 times more Vitamin B1, 42.8 times more Vitamin B2, 14.3 times more Vitamin B3, 2.4 times more Vitamin B6 and 10.6 times more Vitamin E than Raw Radicchio.
• While Raw Radicchio contains more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Radicchio have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Dry Roasted Almonds as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Radicchio:

• Dry Roasted Almonds have 14.1 times more Calcium, 3.2 times more Copper, 6.5 times more Iron, 21.5 times more Magnesium, 16.2 times more Manganese, 11.8 times more Phosphorus, 2.4 times more Potassium, 2.2 times more Selenium and 5.3 times more Zinc than Raw Radicchio.
• While Raw Radicchio contains 7.3 times more Sodium and 38.6 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 26 times more Energy, 210.2 times more Fat, 68.2 times more Saturated Fat, 139.2 times more Omega 6, 4.7 times more Carbohydrate, 8.1 times more Sugars, 12.1 times more Fiber and 14.7 times more Protein than Raw Radicchio.
• While Raw Radicchio contains 1.6 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Radicchio have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.