Comparing Nutrients in 1 kilogram Roasted Almonds VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	206% 5980kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	165% 53g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	317% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	321% 417g	130g per day for Men 19-50 years
Sugars	67% 48.6g	51% 37g	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	8.55% 6.2g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	65.8% 25g	38g per day for Men 19-50 years
Protein	374% 210g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	64% 0.83mg	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	465% 1860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15% 90IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	246% 295μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	268% 2680mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	120% 1.08mg	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	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	192% 4.4mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Garlic bread, frozen:

• Dry Roasted Almonds have 6.5 times more Vitamin B2, 1.6 times more Vitamin B6 and 20.3 times more Vitamin E than Garlic bread, frozen.
• While Garlic bread, frozen contains more Vitamin A, 6 times more Vitamin B1, 2.1 times more Vitamin B5, 3.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Garlic bread, frozen have similar amounts of Vitamin B3 per 1 kg.
• Both Dry Roasted Almonds as well as Garlic bread, frozen have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Garlic bread, frozen:

• Dry Roasted Almonds have 9.9 times more Calcium, 10.2 times more Copper, 1.2 times more Iron, 12.1 times more Magnesium, 5.1 times more Manganese, 5.4 times more Phosphorus, 6.9 times more Potassium and 3.8 times more Zinc than Garlic bread, frozen.
• While Garlic bread, frozen contains 8.3 times more Selenium and 181.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.7 times more Energy, 3.2 times more Fat, 2.4 times more Omega 6, 1.3 times more Sugars, 4.4 times more Fiber and 2.5 times more Protein than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.3 times more Saturated Fat, 3.8 times more Omega 3 and 2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.