Comparing Nutrients in 1 kilogram Roasted Almonds VS ENOVA Oil

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
ENOVA Oil	0%	100%	0%

Macro Nutrients

	Roasted Almonds	ENOVA Oil	Recommended Dietary Allowance
Energy	206% 5980kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	145% 46.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	4645% 74.3g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	2702% 459g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	0% 0g	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	NA	38g per day for Men 19-50 years
Protein	374% 210g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	ENOVA Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	1443% 216mg	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	ENOVA Oil	Recommended Dietary Allowance
Calcium	268% 2680mg	NA	1000mg per day for Men 19-50 years
Copper	1221% 11mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	NA	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	210% 7130mg	NA	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	NA	11mg per day for Men 19-50 years
Water	0.65% 24g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS ENOVA Oil per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs ENOVA Oil:

• Both Dry Roasted Almonds and 80% Diglycerides ENOVA Cooking and Salad Oil have similar amounts of vitamins per 1 kg
• Both Roasted Almonds and ENOVA Oil provide similar amounts of Vitamin E per one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs ENOVA Oil:

• Both Dry Roasted Almonds and 80% Diglycerides ENOVA Cooking and Salad Oil have similar amounts of minerals per 1 kg

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has more Carbohydrate and more Protein than ENOVA Oil.
• While 1 kg of 80% Diglycerides ENOVA Cooking and Salad Oil contains 1.5 times more Energy, 1.9 times more Fat, 743.2 times more Omega 3 and 3.5 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and ENOVA Oil offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of ENOVA Oil provide inadequate amounts of Carbohydrate and Protein