Comparing Nutrients in 1 kilogram Roasted Almonds VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Roasted Almonds	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	206% 5980kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	22% 28.7g	130g per day for Men 19-50 years
Sugars	67% 48.6g	10.8% 7.8g	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	5.93% 4.3g	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	% 0.1g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	34.2% 13g	38g per day for Men 19-50 years
Protein	374% 210g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	411% 3700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	69.2% 0.9mg	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	95% 380μg	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	102% 92mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1053% 1263μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	268% 2680mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	109% 2.5mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Green Leaf Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Green Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Green Leaf Lettuce:

• 1 kilogram of Roasted Almonds has 15 times more Vitamin B2, 9.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 108.6 times more Vitamin E than Green Leaf Lettuce.
• While 1 kg of Raw Green Leaf Lettuce contains more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Green Leaf Lettuce provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Green Leaf Lettuce:

• 1 kilogram of Roasted Almonds has 7.4 times more Calcium, 37.9 times more Copper, 4.3 times more Iron, 21.5 times more Magnesium, 8.9 times more Manganese, 16.2 times more Phosphorus, 3.7 times more Potassium, 3.3 times more Selenium and 18.4 times more Zinc than Green Leaf Lettuce.
• While 1 kg of Raw Green Leaf Lettuce contains 39.4 times more Water than Dry Roasted Almonds.
• 1 kilogram of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 39.9 times more Energy, 350.3 times more Fat, 204.6 times more Saturated Fat, 539.4 times more Omega 6, 7.3 times more Carbohydrate, 6.2 times more Sugars, 8.4 times more Fiber and 15.4 times more Protein than Green Leaf Lettuce.
• While 1 kg of Raw Green Leaf Lettuce contains 5.8 times more Omega 3 than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6