Comparing Nutrients in 14 ounces Garlic Powder VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Garlic Powder	Roasted Almonds	Recommended Dietary Allowance
Energy	45.3% 1314kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	64% 83.4g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 8.14g	% 19g	g per day for Men 19-50 years
Fiber	94% 35.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	117% 65.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	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	144% 1.73mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	505% 6.56mg	41.5% 0.54mg	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	46.6% 187μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	31.4% 314mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	385% 8.86mg	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	235% 1643mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	139% 4735mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Garlic Powder Spices have 5.6 times more Vitamin B1, 2.3 times more Vitamin B5, 12.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.5 times more Vitamin B2, 4.6 times more Vitamin B3 and 35.7 times more Vitamin E than Garlic Powder Spices.
• Both Garlic Powder Spices and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Garlic Powder Spices as well as Dry Roasted 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 Roasted Almonds:

• Garlic Powder Spices have 1.5 times more Iron, 1.7 times more Potassium, 12 times more Selenium and 20 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium, 2.1 times more Copper, 3.6 times more Magnesium and 2.3 times more Manganese than Garlic Powder Spices.
• Both Garlic Powder Spices and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Garlic Powder Spices have 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 72 times more Fat, 16.4 times more Saturated Fat, 90.5 times more Omega 6, 2 times more Sugars and 1.3 times more Protein than Garlic Powder Spices.
• Both Garlic Powder Spices and Dry Roasted Almonds have similar amounts of Fiber per 14 oz.
• Both Garlic Powder Spices as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.