Comparing Nutrients in 1 kilogram Roasted Almonds VS Balsamic Vinegar

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Balsamic Vinegar	3%	0%	97%

Macro Nutrients

	Roasted Almonds	Balsamic Vinegar	Recommended Dietary Allowance
Energy	206% 5980kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	761% 129g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	131% 170g	130g per day for Men 19-50 years
Sugars	67% 48.6g	206% 150g	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	102% 73.8g	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	% 75.7g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	NA	38g per day for Men 19-50 years
Protein	374% 210g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Balsamic Vinegar	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	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	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	Balsamic Vinegar	Recommended Dietary Allowance
Calcium	268% 2680mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	29% 0.26mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	57% 1.3mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Balsamic Vinegar:

Both Dry Roasted Almonds and Balsamic Vinegar have similar amounts of vitamins per 1 kg
• Both Dry Roasted Almonds as well as Balsamic Vinegar have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Balsamic Vinegar:

• Dry Roasted Almonds have 9.9 times more Calcium, 42.3 times more Copper, 5.2 times more Iron, 23.3 times more Magnesium, 17 times more Manganese, 24.8 times more Phosphorus, 6.4 times more Potassium and 41.4 times more Zinc than Balsamic Vinegar.
• While Balsamic Vinegar contains 7.7 times more Sodium and 31.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 6.8 times more Energy, more Fat, more Saturated Fat, 1.2 times more Carbohydrate and 42.8 times more Protein than Balsamic Vinegar.
• While Balsamic Vinegar contains 3.1 times more Sugars and 738 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Balsamic Vinegar have insufficient amounts of Glucose and Sucrose in 1 kg.