Comparing Nutrients in 14 ounces Canola Oil VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canola Oil	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	121% 3509kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2267% 36.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	444% 75.4g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	54% 70g	130g per day for Men 19-50 years
Sugars	0% 0g	25% 18g	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	NA	0% 0g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	0% 0g	110% 41.7g	38g per day for Men 19-50 years
Protein	0% 0g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36% 0.47mg	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	0% 0μg	26.8% 107μg	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	0% 0mg	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	462% 69.3mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	236% 283μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	421% 3.8mg	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	0% 0mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	425% 9.76mg	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	0% 0mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	111% 12mg	11mg per day for Men 19-50 years
Water	0% 0g	0.3% 11g	3700g per day for Men 19-50 years

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

• Canola Oil has more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.5 times more Vitamin E than Canola Oil.
• Both Canola Oil as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canola Oil vs Oil Roasted Almonds:

• Oil Roasted Almonds contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Canola Oil.

Comparison of macro-nutrients per 14 ounces:

• Canola Oil has 1.5 times more Energy, 1.8 times more Fat, 1.8 times more Saturated Fat, more Omega 3 and 1.4 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
• Both Canola Oil as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.