Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Prune puree	3%	1%	96%

Macro Nutrients

	Oil Roasted Almonds	Prune puree	Recommended Dietary Allowance
Energy	209% 6070kcal	88.6% 2570kcal	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	0.5% 0.16g	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	501% 651g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	538% 390g	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	192% 139g	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	% 223g	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	87% 33g	38g per day for Men 19-50 years
Protein	379% 212g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Prune puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	47.8% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Prune puree	Recommended Dietary Allowance
Calcium	291% 2910mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	NA	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	NA	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	251% 8520mg	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	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	NA	11mg per day for Men 19-50 years
Water	0.76% 28g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Prune puree per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 2.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Prune puree.
• While 1 kg of Prune puree contains more Vitamin A, 1.9 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Prune puree:

• 1 kilogram of Oil Roasted Almonds has 9.4 times more Calcium, 1.3 times more Iron and 6.5 times more Phosphorus than Prune puree.
• Both Oil Roasted Almonds and Prune puree contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.4 times more Energy, 275.9 times more Fat, 263 times more Saturated Fat, 3.2 times more Fiber and 10.1 times more Protein than Prune puree.
• While 1 kg of Prune puree contains 3.7 times more Carbohydrate, 8.6 times more Sugars and more Fructose than Oil Roasted Almonds.