Comparing Nutrients in 1 kilogram Roasted Almonds VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Roasted Almonds	Croutons, plain	Recommended Dietary Allowance
Energy	206% 5980kcal	140% 4070kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	47% 15g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	565% 735g	130g per day for Men 19-50 years
Sugars	67% 48.6g	NA	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	134% 51g	38g per day for Men 19-50 years
Protein	374% 210g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	519% 6.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	85.8% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	20% 0.26mg	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	138% 550μg	330% 1320μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Croutons, plain	Recommended Dietary Allowance
Calcium	268% 2680mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	181% 1.63mg	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	466% 37.3mg	510% 40.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	217% 5mg	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	673% 4710mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	682% 375μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	465% 6980mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.5% 55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Croutons, plain:

• Dry Roasted Almonds have 4.4 times more Vitamin B2 and 5.2 times more Vitamin B6 than Croutons, plain.
• While Croutons, plain contain 8.1 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Croutons, plain:

• Dry Roasted Almonds have 3.5 times more Calcium, 6.7 times more Copper, 9 times more Magnesium, 4.5 times more Manganese, 4.1 times more Phosphorus, 5.8 times more Potassium and 3.7 times more Zinc than Croutons, plain.
• While Croutons, plain contain 18.8 times more Selenium and 232.7 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Croutons, plain have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.5 times more Energy, 8 times more Fat, 2.7 times more Saturated Fat, 10.8 times more Omega 6, 2.1 times more Fiber and 1.8 times more Protein than Croutons, plain.
• While Croutons, plain contain 7 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.