Comparing Nutrients in 1 kilogram Frozen Nance VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen Nance	Roasted Almonds	Recommended Dietary Allowance
Energy	25% 730kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	162% 210g	130g per day for Men 19-50 years
Sugars	115% 83g	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	65.2% 47.3g	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	% 35.8g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	197% 75g	287% 109g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	20% 80μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1028% 925mg	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	83.3% 12.5mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 119μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Roasted Almonds	Recommended Dietary Allowance
Calcium	46% 460mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	47.5% 3.8mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	14.3% 100mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	71.8% 2440mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	301% 33mg	11mg per day for Men 19-50 years
Water	21.8% 806g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Nance 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 Frozen Nance vs Roasted Almonds:

• 1 kilogram of Frozen Nance has more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5.1 times more Vitamin B1, 66.5 times more Vitamin B2, 12.5 times more Vitamin B3, 1.8 times more Vitamin B5, 6.5 times more Vitamin B6, 6.9 times more Vitamin B9 and 19.1 times more Vitamin E than Frozen Nance.
• 1 kilogram of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Frozen Nance as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Frozen Nance vs Roasted Almonds:

• 1 kilogram of Frozen Nance has 33.5 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5.8 times more Calcium, 26.8 times more Copper, 9.8 times more Iron, 14 times more Magnesium, 9 times more Manganese, 47.1 times more Phosphorus, 2.9 times more Potassium, 5 times more Selenium and 36.8 times more Zinc than Frozen Nance.
• 1 kilogram of Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Nance has 1.7 times more Sugars and 473 times more Fructose than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 8.2 times more Energy, 45.3 times more Fat, 1.5 times more Fiber and 31.8 times more Protein than Frozen Nance.
• Both Frozen Nance and Roasted Almonds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Nance provide inadequate amounts of Protein