Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Oil Roasted Almonds	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	209% 6070kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	795% 135g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	23.2% 30g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	NA	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	79% 30g	38g per day for Men 19-50 years
Protein	379% 212g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	129% 1160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	135% 1.76mg	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	443% 1770μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2917% 3500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	291% 2910mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	152% 1.37mg	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	286% 23mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	410% 9.43mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	167% 5670mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	78.7% 1180mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	24.7% 914g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of 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 Garland Chrysanthemum:

• 1 kilogram of Oil Roasted Almonds has 5.4 times more Vitamin B2 and 6.9 times more Vitamin B3 than Garland Chrysanthemum.
• While 1 kg of Raw Garland Chrysanthemum contains more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Garland Chrysanthemum provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Oil Roasted Almonds as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 2.5 times more Calcium, 7 times more Copper, 1.6 times more Iron, 8.6 times more Magnesium, 2.6 times more Manganese, 8.6 times more Phosphorus, 1.2 times more Potassium and 4.3 times more Zinc than Garland Chrysanthemum.
• While 1 kg of Raw Garland Chrysanthemum contains 118 times more Sodium and 32.6 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 25.3 times more Energy, 98.5 times more Fat, 5.9 times more Carbohydrate, 3.5 times more Fiber and 6.3 times more Protein than Garland Chrysanthemum.
• 1 kilogram of Garland Chrysanthemum provide inadequate amounts of Energy