Comparing Nutrients in 14 ounces Roasted Almonds VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Roasted Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	82% 2373kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	11% 3.58g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	360% 5.76g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	178% 231g	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	NA	38g per day for Men 19-50 years
Protein	149% 83g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	417% 66.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	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	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	106% 1064mg	648% 6481mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	297% 1246mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	249% 8454mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	24.3% 365mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.65% 24.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2.8 times more Vitamin B2 than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 2.5 times more Vitamin B1, 4.6 times more Vitamin B3, 3.1 times more Vitamin B5, 5.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Sisymbrium Seeds:

• Dry Roasted Almonds have 10 times more Copper, 33.9 times more Iron, 1.5 times more Manganese, 78.5 times more Phosphorus and 11 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 6.1 times more Calcium, 3 times more Potassium and 30.7 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Whole Dried Sisymbrium Seeds have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.9 times more Energy, 11.4 times more Fat, 4.5 times more Saturated Fat, 22.6 times more Omega 6 and 1.7 times more Protein than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 145.1 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.