Comparing Nutrients in 1 kilogram Roasted Almonds VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Roasted Almonds	Cooked Quinoa	Recommended Dietary Allowance
Energy	206% 5980kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	19.8% 19g	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	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	164% 213g	130g per day for Men 19-50 years
Sugars	67% 48.6g	12% 8.7g	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	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Quinoa	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	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	25.8% 4.12mg	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	95% 1.23mg	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	105% 420μg	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	42% 6.3mg	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	Cooked Quinoa	Recommended Dietary Allowance
Calcium	268% 2680mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	213% 1.92mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	274% 6.3mg	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	217% 1520mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.65% 24g	19.4% 716g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cooked Quinoa per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Cooked Quinoa:

• 1 kilogram of Roasted Almonds has 10.9 times more Vitamin B2, 8.8 times more Vitamin B3, 1.3 times more Vitamin B9 and 37.9 times more Vitamin E than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 1.4 times more Vitamin B1 than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Quinoa provide similar amounts of Vitamin B6 per one kilogram.
• Both Dry Roasted Almonds as well as Cooked Quinoa 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 Cooked Quinoa:

• 1 kilogram of Roasted Almonds has 15.8 times more Calcium, 5.7 times more Copper, 2.5 times more Iron, 4.4 times more Magnesium, 3.5 times more Manganese, 3.1 times more Phosphorus, 4.1 times more Potassium and 3 times more Zinc than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 1.4 times more Selenium than Dry Roasted Almonds.
• 1 kilogram of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 5 times more Energy, 27.4 times more Fat, 17.7 times more Saturated Fat, 13.3 times more Omega 6, 5.6 times more Sugars, 3.9 times more Fiber and 4.8 times more Protein than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 8.5 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Quinoa offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3