Comparing Nutrients in 1 kilogram Dried Chives VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Chives	Blanched Almonds	Recommended Dietary Allowance
Energy	107% 3110kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 643g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	689% 262g	261% 99g	38g per day for Men 19-50 years
Protein	379% 212g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3794% 34150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	422% 21mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1535% 20mg	88.5% 1.15mg	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	270% 1080μg	123% 490μg	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	7333% 6600mg	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	NA	1583% 238mg	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

	Dried Chives	Blanched Almonds	Recommended Dietary Allowance
Calcium	813% 8130mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	1141% 10.3mg	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	2500% 200mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	1524% 6400mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	798% 18.4mg	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	740% 5180mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	871% 29600mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	465% 51.2mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Chives vs Blanched Almonds:

• Freeze-dried Chives have more Vitamin A, 4.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 6.7 times more Vitamin B5, 17.4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Freeze-dried Chives as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Chives vs Blanched Almonds:

• Freeze-dried Chives have 3.4 times more Calcium, 6.1 times more Iron, 2.4 times more Magnesium, 4.5 times more Potassium, 2.9 times more Selenium, 3.7 times more Sodium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Copper and 1.4 times more Manganese than Freeze-dried Chives.
• Both Freeze-dried Chives and Blanched Almonds have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Freeze-dried Chives have 18.3 times more Omega 3, 3.4 times more Carbohydrate and 2.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 15 times more Fat, 6.7 times more Saturated Fat and 9.5 times more Omega 6 than Freeze-dried Chives.
• Both Freeze-dried Chives and Blanched Almonds have similar amounts of Protein per 1 kg.
• Both Freeze-dried Chives as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.