Comparing Nutrients in 14 ounces Rowal VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15% 441kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	54% 70g	130g per day for Men 19-50 years
Sugars	77% 56g	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	2.74% 2g	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	% 4.37g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 17.4g	g per day for Men 19-50 years
Fiber	64.8% 24.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	114% 102mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	109% 8.73mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	29.5% 206mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	111% 12mg	11mg per day for Men 19-50 years
Water	7.66% 283g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Rowal has more Vitamin A and more Vitamin C than Oil Roasted Almonds.

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

• Raw Rowal has 25.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 19.4 times more Calcium, 1.7 times more Iron, 8.6 times more Magnesium, 15.9 times more Manganese, 9 times more Phosphorus, 5.3 times more Potassium and 7.1 times more Zinc than Raw Rowal.
• Both Raw Rowal and Oil Roasted Almonds have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Rowal has 1.4 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.5 times more Energy, 27.6 times more Fat, 17.2 times more Saturated Fat, 1.7 times more Fiber and 9.2 times more Protein than Raw Rowal.
• Both Raw Rowal as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.