Comparing Nutrients in 1 kilogram Cooked Vegetable Macaroni VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Vegetable Macaroni	Roasted Almonds	Recommended Dietary Allowance
Energy	44% 1280kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	128% 41g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	162% 210g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	113% 43g	287% 109g	38g per day for Men 19-50 years
Protein	81% 45.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	163% 650μg	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	0% 0mg	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	14% 2.1mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	61.3% 4.9mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	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	71.4% 500mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	18.5% 684g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Vegetable Macaroni 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 Cooked Vegetable Macaroni vs Roasted Almonds:

• 1 kilogram of Cooked Vegetable Macaroni has 1.5 times more Vitamin B1 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 19.6 times more Vitamin B2, 3.4 times more Vitamin B3, 5.7 times more Vitamin B6 and 113.8 times more Vitamin E than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Roasted Almonds provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6 and Vitamin E
• Both Cooked Enriched Vegetable Macaroni as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Vegetable Macaroni vs Roasted Almonds:

• 1 kilogram of Cooked Vegetable Macaroni has 9.9 times more Selenium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 24.4 times more Calcium, 11.9 times more Copper, 7.6 times more Iron, 14.7 times more Magnesium, 2.3 times more Manganese, 9.4 times more Phosphorus, 23 times more Potassium and 7.5 times more Zinc than Cooked Enriched Vegetable Macaroni.
• 1 kilogram of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Vegetable Macaroni has 1.3 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 4.7 times more Energy, 477.6 times more Fat, 255.8 times more Saturated Fat, 331.9 times more Omega 6, 4.2 times more Sugars, 2.5 times more Fiber and 4.6 times more Protein than Cooked Enriched Vegetable Macaroni.
• 1 kilogram of Cooked Vegetable Macaroni provide inadequate amounts of Omega 6
• Both Cooked Enriched Vegetable Macaroni as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.