Comparing Nutrients in 1 kilogram Roasted Almonds VS Pancakes, special dietary, dry mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pancakes, special dietary, dry mix	10%	4%	86%

Macro Nutrients

	Roasted Almonds	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Energy	206% 5980kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	6.3% 2.02g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	34.5% 5.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	568% 739g	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	159% 89g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	308% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	204% 32.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	28.5% 0.37mg	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	268% 1070μg	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	NA	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pancakes, special dietary, dry mix	Recommended Dietary Allowance
Calcium	268% 2680mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	152% 1.37mg	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	112% 470mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	251% 5.8mg	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	851% 5960mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	199% 6760mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	456% 251μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	304% 4560mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pancakes, special dietary, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Pancakes, special dietary, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Pancakes, special dietary, dry mix:

• 1 kilogram of Roasted Almonds has 5.7 times more Vitamin B2 and 3.7 times more Vitamin B6 than Pancakes, special dietary, dry mix.
• While 1 kg of Pancakes, special dietary, dry mix contains 4.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Pancakes, special dietary, dry mix provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• Both Dry Roasted Almonds as well as Pancakes, special dietary, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Pancakes, special dietary, dry mix:

• 1 kilogram of Roasted Almonds has 2.7 times more Calcium, 8 times more Copper, 1.2 times more Iron, 5.9 times more Magnesium, 3.9 times more Manganese and 2.8 times more Zinc than Pancakes, special dietary, dry mix.
• While 1 kg of Pancakes, special dietary, dry mix contains 1.3 times more Phosphorus, 12.6 times more Selenium and 152 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Pancakes, special dietary, dry mix contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.7 times more Energy, 37.5 times more Fat, 20.3 times more Saturated Fat, 22.1 times more Omega 6 and 2.4 times more Protein than Pancakes, special dietary, dry mix.
• While 1 kg of Pancakes, special dietary, dry mix contains 3.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Pancakes, special dietary, dry mix provide inadequate amounts of Omega 3 in one kilogram.