Comparing Nutrients in 1 kilogram Almonds VS Frostings, glaze, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Almonds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	200% 5790kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	643% 837g	130g per day for Men 19-50 years
Sugars	60% 43.5g	1110% 804g	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	1.5% 1.1g	NA	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	0% 0g	38g per day for Men 19-50 years
Protein	378% 212g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	269% 2690mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	6.67% 0.06mg	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	464% 37mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	6.1% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Frostings, glaze, prepared-from-recipe:

• Almonds have 34.2 times more Vitamin B1, 25.3 times more Vitamin B2, 92.8 times more Vitamin B3, 9.2 times more Vitamin B5, 22.8 times more Vitamin B6 and 44 times more Vitamin B9 than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain more Vitamin B12 than Almonds.
• Both Almonds as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Frostings, glaze, prepared-from-recipe:

• Almonds have 15.8 times more Calcium, 171.8 times more Copper, 123.7 times more Iron, 135 times more Magnesium, 155.6 times more Manganese, 37 times more Phosphorus, 24.4 times more Potassium, 4.1 times more Selenium and 52 times more Zinc than Frostings, glaze, prepared-from-recipe.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.7 times more Energy, 94.2 times more Fat, 14 times more Saturated Fat, 216.2 times more Omega 6, more Fiber and 48.1 times more Protein than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain 3.9 times more Carbohydrate and 18.5 times more Sugars than Almonds.
• Both Almonds as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.