Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Radicchio	22%	9%	69%

Macro Nutrients

	Oil Roasted Almonds	Radicchio	Recommended Dietary Allowance
Energy	83% 2409kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	150% 84.3g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Oil 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	30.4% 0.37mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Radicchio	Recommended Dietary Allowance
Calcium	115% 1155mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.3% 11g	10% 370g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 5.8 times more Vitamin B1, 27.9 times more Vitamin B2, 14.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 11.5 times more Vitamin E than Raw Radicchio.
• While Raw Radicchio contains 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Radicchio have similar amounts of Vitamin B5 per 14 oz.
• Both Oil 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 Oil Roasted Almonds vs Radicchio:

• Oil Roasted Almonds have 15.3 times more Calcium, 2.8 times more Copper, 6.5 times more Iron, 21.1 times more Magnesium, 17.8 times more Manganese, 11.7 times more Phosphorus, 2.3 times more Potassium, 4.6 times more Selenium and 5 times more Zinc than Raw Radicchio.
• While Raw Radicchio contains 22 times more Sodium and 33.3 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 26.4 times more Energy, 220.7 times more Fat, 70.1 times more Saturated Fat, 145.4 times more Omega 6, 3.9 times more Carbohydrate, 7.6 times more Sugars, 11.7 times more Fiber and 14.8 times more Protein than Raw Radicchio.
• While Raw Radicchio contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Radicchio have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.