Comparing Nutrients in 14 ounces Garlic Powder VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Garlic Powder	Almonds	Recommended Dietary Allowance
Energy	45.3% 1314kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	24% 17.3g	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	1.7% 1.23g	0.6% 0.44g	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	% 0.28g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 8.14g	% 15.7g	g per day for Men 19-50 years
Fiber	94% 35.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	117% 65.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	505% 6.56mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	43.7% 175μg	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	5.3% 4.76mg	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	17.7% 2.66mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Almonds	Recommended Dietary Allowance
Calcium	31.4% 314mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	455% 4.1mg	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	280% 22.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	235% 1643mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	139% 4735mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Garlic Powder vs Almonds:

• Garlic Powder Spices have 2.1 times more Vitamin B1, 1.6 times more Vitamin B5, 12.1 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 8.1 times more Vitamin B2, 4.5 times more Vitamin B3 and 38.3 times more Vitamin E than Garlic Powder Spices.
• Both Garlic Powder Spices and Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Garlic Powder Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Garlic Powder vs Almonds:

• Garlic Powder Spices have 1.5 times more Iron, 1.6 times more Potassium, 5.8 times more Selenium and 60 times more Sodium than Almonds.
• While Almonds contain 3.4 times more Calcium, 1.9 times more Copper, 3.5 times more Magnesium and 2.2 times more Manganese than Garlic Powder Spices.
• Both Garlic Powder Spices and Almonds have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Garlic Powder Spices have 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 68.4 times more Fat, 15.3 times more Saturated Fat, 86.2 times more Omega 6, 1.8 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.