Comparing Nutrients in 1 kilogram Almonds VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Almonds	Frozen Nance	Recommended Dietary Allowance
Energy	200% 5790kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	NA	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	725% 123g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	131% 170g	130g per day for Men 19-50 years
Sugars	60% 43.5g	115% 83g	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	65.2% 47.3g	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	% 35.8g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0g	g per day for Men 19-50 years
Fiber	329% 125g	197% 75g	38g per day for Men 19-50 years
Protein	378% 212g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Nance	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	16% 0.21mg	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	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1028% 925mg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Nance	Recommended Dietary Allowance
Calcium	269% 2690mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	45.6% 0.41mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	108% 2.48mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	21.8% 806g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Frozen Nance:

• Almonds have 13.7 times more Vitamin B1, 63.2 times more Vitamin B2, 12.5 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6, 5.5 times more Vitamin B9 and 20.5 times more Vitamin E than Frozen Nance.
• While Frozen Nance contains more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Frozen Nance have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Frozen Nance:

• Almonds have 5.8 times more Calcium, 25.1 times more Copper, 9.8 times more Iron, 13.5 times more Magnesium, 8.8 times more Manganese, 48.1 times more Phosphorus, 3 times more Potassium, 10.3 times more Selenium and 34.7 times more Zinc than Frozen Nance.
• While Frozen Nance contains 18.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 7.9 times more Energy, 43 times more Fat, 1.3 times more Carbohydrate, 1.7 times more Fiber and 32 times more Protein than Frozen Nance.
• While Frozen Nance contains 1.9 times more Sugars and 43 times more Fructose than Almonds.
• Both Almonds as well as Frozen Nance have insufficient amounts of Glucose and Sucrose in 1 kg.