Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Boiled Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Oil Roasted Almonds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	209% 6070kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	27% 19.5g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	52.6% 20g	38g per day for Men 19-50 years
Protein	379% 212g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	31.5% 0.41mg	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	67.5% 270μg	128% 510μg	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	367% 330mg	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	1731% 260mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	291% 2910mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	36.7% 0.33mg	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	460% 36.8mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	37.4% 0.86mg	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	666% 4660mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Balsam-pear , Pods per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Boiled Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Boiled Balsam-pear , Pods:

• 1 kilogram of Oil Roasted Almonds has 1.8 times more Vitamin B1, 14.7 times more Vitamin B2, 13.1 times more Vitamin B3, 2.9 times more Vitamin B6 and 185.5 times more Vitamin E than Boiled Balsam-pear , Pods.
• While 1 kg of Boiled and Drained Balsam-pear , Pods contains 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3 and Vitamin E
• Both Oil Roasted Almonds as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Boiled Balsam-pear , Pods:

• 1 kilogram of Oil Roasted Almonds has 32.3 times more Calcium, 28.9 times more Copper, 9.7 times more Iron, 17.1 times more Magnesium, 28.6 times more Manganese, 12.9 times more Phosphorus, 2.2 times more Potassium, 20.5 times more Selenium and 4 times more Zinc than Boiled Balsam-pear , Pods.
• While 1 kg of Boiled and Drained Balsam-pear , Pods contains 33.6 times more Water than Oil Roasted Almonds.
• 1 kilogram of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 31.9 times more Energy, 306.5 times more Fat, 300.6 times more Saturated Fat, 173.3 times more Omega 6, 4.1 times more Carbohydrate, 2.3 times more Sugars, 5.3 times more Fiber and 25.3 times more Protein than Boiled Balsam-pear , Pods.
• 1 kilogram of Boiled Balsam-pear , Pods provide inadequate amounts of Energy, Omega 6 and Protein
• Both Oil Roasted Almonds as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Omega 3 in one kilogram.