Comparing Nutrients in 1 kilogram Java-plum VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Java-plum	Roasted Almonds	Recommended Dietary Allowance
Energy	20.7% 600kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	NA	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	NA	287% 109g	38g per day for Men 19-50 years
Protein	13% 7.2g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Java-plum	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	5% 0.06mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	105% 1.36mg	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	138% 550μg	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	159% 143mg	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	1593% 239mg	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

	Java-plum	Roasted Almonds	Recommended Dietary Allowance
Calcium	19% 190mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	NA	1221% 11mg	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	23.8% 1.9mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	970% 22.3mg	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	24.3% 170mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	301% 33mg	11mg per day for Men 19-50 years
Water	22.5% 831g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Java-plum versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Java-plum vs Roasted Almonds:

• 1 kilogram of Java-plum has more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 12.8 times more Vitamin B1, 99.8 times more Vitamin B2, 14 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Java-plum.
• 1 kilogram of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Java-plum as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Java-plum vs Roasted Almonds:

• 1 kilogram of Java-plum has 34.5 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 14.1 times more Calcium, 19.6 times more Iron, 18.6 times more Magnesium, 27.7 times more Phosphorus and 9 times more Potassium than Raw Java-plum.
• 1 kilogram of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 10 times more Energy, 228.4 times more Fat, 1.4 times more Carbohydrate and 29.1 times more Protein than Raw Java-plum.
• 1 kilogram of Java-plum provide inadequate amounts of Protein