Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Oil Roasted Almonds	Hearts Of Palm	Recommended Dietary Allowance
Energy	209% 6070kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	197% 256g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	237% 172g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	379% 212g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	623% 8.1mg	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	60% 240μg	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	89% 80mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Hearts Of Palm	Recommended Dietary Allowance
Calcium	291% 2910mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	716% 6.44mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	NA	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	200% 1400mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	531% 18060mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	339% 37.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	18.8% 695g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Hearts Of Palm per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Hearts Of Palm:

• 1 kilogram of Oil Roasted Almonds has 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 4.1 times more Vitamin B3 and 51.9 times more Vitamin E than Hearts Of Palm.
• While 1 kg of Raw Hearts Of Palm contains 6.9 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Hearts Of Palm provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Hearts Of Palm:

• 1 kilogram of Oil Roasted Almonds has 16.2 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 27.4 times more Magnesium, 3.3 times more Phosphorus and 5.9 times more Selenium than Hearts Of Palm.
• While 1 kg of Raw Hearts Of Palm contains 2.6 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Hearts Of Palm contain similar levels of Zinc per one kilogram.
• 1 kilogram of Hearts Of Palm lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 5.3 times more Energy, 275.9 times more Fat, 91.5 times more Saturated Fat, 177.9 times more Omega 6, 7 times more Fiber and 7.9 times more Protein than Hearts Of Palm.
• While 1 kg of Raw Hearts Of Palm contains 1.4 times more Carbohydrate and 3.8 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Hearts Of Palm provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 in one kilogram.