Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Peppermint

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Peppermint	18%	10%	72%

Macro Nutrients

	Oil Roasted Almonds	Peppermint	Recommended Dietary Allowance
Energy	209% 6070kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	272% 4.35g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	115% 149g	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	211% 80g	38g per day for Men 19-50 years
Protein	379% 212g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Peppermint	Recommended Dietary Allowance
Vitamin A	0% 0μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	99% 1.3mg	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	285% 1140μg	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	353% 318mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Peppermint	Recommended Dietary Allowance
Calcium	291% 2910mg	243% 2430mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	366% 3.3mg	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	635% 50.8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	511% 11.8mg	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	104% 730mg	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	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.76% 28g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Peppermint per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Peppermint:

• 1 kilogram of Oil Roasted Almonds has 2.9 times more Vitamin B2 and 2.1 times more Vitamin B3 than Peppermint.
• While 1 kg of Fresh Peppermint contains more Vitamin A, 1.5 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Peppermint provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Almonds as well as Fresh Peppermint have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Peppermint:

• 1 kilogram of Oil Roasted Almonds has 2.9 times more Copper, 3.4 times more Magnesium, 2.1 times more Manganese, 6.4 times more Phosphorus, 1.2 times more Potassium and 2.8 times more Zinc than Peppermint.
• While 1 kg of Fresh Peppermint contains 1.4 times more Iron, 31 times more Sodium and 28.1 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Peppermint contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 8.7 times more Energy, 58.7 times more Fat, 17.1 times more Saturated Fat, 195.9 times more Omega 6, 1.3 times more Fiber and 5.7 times more Protein than Peppermint.
• While 1 kg of Fresh Peppermint contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Peppermint offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Peppermint provide inadequate amounts of Omega 6