Comparing Nutrients in 1 kilogram Blanched Almonds VS Boiled Rutabagas with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Blanched Almonds	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Energy	203% 5900kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	64% 46.3g	54.5% 39.5g	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	0% 0g	21.2% 15.4g	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	% 0.3g	% 20.6g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 3.5g	g per day for Men 19-50 years
Fiber	261% 99g	47.4% 18g	38g per day for Men 19-50 years
Protein	382% 214g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	78.5% 1.02mg	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	123% 490μg	37.5% 150μg	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	209% 188mg	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	1583% 238mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	236% 2360mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	32.2% 0.29mg	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	410% 32.8mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	42% 0.97mg	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	687% 4810mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Rutabagas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Boiled Rutabagas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Boiled Rutabagas with Salt:

• 1 kilogram of Blanched Almonds has 2.3 times more Vitamin B1, 17.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B9 and 99 times more Vitamin E than Boiled Rutabagas with Salt.
• While 1 kg of Boiled and Drained Rutabagas with Salt contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Boiled Rutabagas with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Rutabagas with Salt have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Boiled Rutabagas with Salt:

• 1 kilogram of Blanched Almonds has 13.1 times more Calcium, 35.4 times more Copper, 18.2 times more Iron, 26.8 times more Magnesium, 18.9 times more Manganese, 11.7 times more Phosphorus, 3.1 times more Potassium, 4.6 times more Selenium and 24.8 times more Zinc than Boiled Rutabagas with Salt.
• While 1 kg of Boiled and Drained Rutabagas with Salt contains 13.4 times more Sodium and 20.3 times more Water than Blanched Almonds.
• 1 kilogram of Boiled Rutabagas with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 19.7 times more Energy, 291.8 times more Fat, 136.3 times more Saturated Fat, 325.4 times more Omega 6, 2.7 times more Carbohydrate, 5.5 times more Fiber and 23 times more Protein than Boiled Rutabagas with Salt.
• While 1 kg of Boiled and Drained Rutabagas with Salt contains 14.3 times more Omega 3 and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Boiled Rutabagas with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Rutabagas with Salt provide inadequate amounts of Energy, Omega 6 and Protein