Comparing Nutrients in 1 kilogram Roasted Almonds VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Roasted Almonds	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	206% 5980kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	31.2% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	356% 463g	130g per day for Men 19-50 years
Sugars	67% 48.6g	11% 8.1g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	374% 210g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Muffins, English, mixed-grain (includes granola)	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	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	241% 3.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	29.2% 0.38mg	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	200% 800μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	268% 2680mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	270% 2.43mg	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	378% 30mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	263% 6.04mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	464% 255μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	126% 14mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Muffins, English, mixed-grain (includes granola) per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Muffins, English, mixed-grain (includes granola):

• 1 kilogram of Roasted Almonds has 3.8 times more Vitamin B2, 3.6 times more Vitamin B6 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• While 1 kg of Muffins, English, mixed-grain (includes granola) contains 5.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Muffins, English, mixed-grain (includes granola):

• 1 kilogram of Roasted Almonds has 1.4 times more Calcium, 4.5 times more Copper, 1.2 times more Iron, 6.8 times more Magnesium, 3.7 times more Manganese, 5.8 times more Phosphorus, 4.6 times more Potassium and 2.4 times more Zinc than Muffins, English, mixed-grain (includes granola).
• While 1 kg of Muffins, English, mixed-grain (includes granola) contains 12.8 times more Selenium and 99.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2.5 times more Energy, 29.2 times more Fat, 17.8 times more Saturated Fat, 24.4 times more Omega 6, 6 times more Sugars, 3.9 times more Fiber and 2.3 times more Protein than Muffins, English, mixed-grain (includes granola).
• While 1 kg of Muffins, English, mixed-grain (includes granola) contains 2.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 in one kilogram.