Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Oil Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Energy	209% 6070kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	165% 53g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	317% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	321% 417g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	51% 37g	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	8.55% 6.2g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0g	g per day for Men 19-50 years
Fiber	276% 105g	65.8% 25g	38g per day for Men 19-50 years
Protein	379% 212g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	64% 0.83mg	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	465% 1860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15% 90IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	246% 295μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	291% 2910mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	120% 1.08mg	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	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	192% 4.4mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Garlic bread, frozen per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Garlic bread, frozen:

• 1 kilogram of Oil Roasted Almonds has 4.2 times more Vitamin B2, 1.4 times more Vitamin B6 and 22 times more Vitamin E than Garlic bread, frozen.
• While 1 kg of Garlic bread, frozen contains 5 times more Vitamin B1, 2.9 times more Vitamin B5, 6.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Garlic bread, frozen provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Oil Roasted Almonds as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Garlic bread, frozen:

• 1 kilogram of Oil Roasted Almonds has 10.8 times more Calcium, 8.8 times more Copper, 1.2 times more Iron, 11.9 times more Magnesium, 5.6 times more Manganese, 5.4 times more Phosphorus, 6.8 times more Potassium and 3.5 times more Zinc than Garlic bread, frozen.
• While 1 kg of Garlic bread, frozen contains 4 times more Selenium and 544 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Energy, 3.3 times more Fat, 2.5 times more Omega 6, 1.2 times more Sugars, 4.2 times more Fiber and 2.5 times more Protein than Garlic bread, frozen.
• While 1 kg of Garlic bread, frozen contains 1.3 times more Saturated Fat, more Omega 3 and 2.4 times more Carbohydrate than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3