Comparing Nutrients in 1 kilogram Roasted Almonds VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Roasted Almonds	Spinach Spaghetti	Recommended Dietary Allowance
Energy	206% 5980kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	575% 748g	130g per day for Men 19-50 years
Sugars	67% 48.6g	37.5% 27g	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	279% 106g	38g per day for Men 19-50 years
Protein	374% 210g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	284% 45.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	248% 3.23mg	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	120% 480μg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1263% 1515μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	268% 2680mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	554% 5mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1150% 26.5mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1155% 635μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.25% 83.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Spinach Spaghetti per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Spinach Spaghetti :

• 1 kilogram of Roasted Almonds has 6.1 times more Vitamin B2 and 32.3 times more Vitamin E than Spinach Spaghetti .
• While 1 kg of Dry Spinach Spaghetti contains more Vitamin A, 4.8 times more Vitamin B1, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Spinach Spaghetti provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Dry Roasted Almonds as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Spinach Spaghetti :

• 1 kilogram of Roasted Almonds has 4.6 times more Calcium, 2.2 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Potassium than Spinach Spaghetti .
• While 1 kg of Dry Spinach Spaghetti contains 31.8 times more Selenium and 12 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Spinach Spaghetti contain similar levels of Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 33.5 times more Fat, 18.1 times more Saturated Fat, 22.9 times more Omega 6, 1.8 times more Sugars and 1.6 times more Protein than Spinach Spaghetti .
• While 1 kg of Dry Spinach Spaghetti contains 7.4 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Spinach Spaghetti offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3