Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Oil Roasted Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	209% 6070kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	2% 0.34g	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% 43g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	27.7% 20g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	379% 212g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	91% 1.18mg	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	125% 500μg	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	266% 239mg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	291% 2910mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	148% 1.33mg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	154% 3.55mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Garland Chrysanthemum per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Boiled Garland Chrysanthemum:

• 1 kilogram of Oil Roasted Almonds has 4.4 times more Vitamin B1, 4.9 times more Vitamin B2, 5.1 times more Vitamin B3, 5.5 times more Vitamin B5 and 10.4 times more Vitamin E than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains more Vitamin A, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Oil Roasted Almonds as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Boiled Garland Chrysanthemum:

• 1 kilogram of Oil Roasted Almonds has 4.2 times more Calcium, 7.2 times more Copper, 15.2 times more Magnesium, 6.9 times more Manganese, 10.8 times more Phosphorus, 1.2 times more Potassium, 13.7 times more Selenium and 15.4 times more Zinc than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 53 times more Sodium and 33 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Garland Chrysanthemum contain similar levels of Iron per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 30.4 times more Energy, 613 times more Fat, 191.3 times more Saturated Fat, 397.6 times more Omega 6, 4.1 times more Carbohydrate, 2.3 times more Sugars, 4.6 times more Fiber and 12.9 times more Protein than Boiled Garland Chrysanthemum.
• 1 kilogram of Boiled Garland Chrysanthemum provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 3 in one kilogram.