Comparing Nutrients in 1 kilogram Roasted Almonds VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Roasted Almonds	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	206% 5980kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	38.5% 50g	130g per day for Men 19-50 years
Sugars	67% 48.6g	8.55% 6.2g	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	55.3% 21g	38g per day for Men 19-50 years
Protein	374% 210g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	134% 1.74mg	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	35% 140μg	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	411% 370mg	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	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4118% 4942μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	268% 2680mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	219% 1.97mg	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	87.5% 7mg	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	228% 5.25mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Lambsquarters with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Boiled Lambsquarters with Salt:

• 1 kilogram of Roasted Almonds has 4.6 times more Vitamin B2, 4 times more Vitamin B3, 5.2 times more Vitamin B5 and 3.9 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 1 kg of Boiled and Drained Lambsquarters with Salt contains more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Dry Roasted Almonds as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Boiled Lambsquarters with Salt:

• 1 kilogram of Roasted Almonds has 5.6 times more Copper, 5.3 times more Iron, 12.1 times more Magnesium, 4.3 times more Manganese, 10.5 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Selenium and 11 times more Zinc than Boiled Lambsquarters with Salt.
• While 1 kg of Boiled and Drained Lambsquarters with Salt contains 88.3 times more Sodium and 36.9 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Lambsquarters with Salt contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Lambsquarters with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 18.7 times more Energy, 75.1 times more Fat, 78.7 times more Saturated Fat, 47.2 times more Omega 6, 4.2 times more Carbohydrate, 7.8 times more Sugars, 5.2 times more Fiber and 6.6 times more Protein than Boiled Lambsquarters with Salt.
• While 1 kg of Boiled and Drained Lambsquarters with Salt contains 3.2 times more Omega 3 than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6