Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Radicchio	22%	9%	69%

Macro Nutrients

	Oil Roasted Almonds	Radicchio	Recommended Dietary Allowance
Energy	209% 6070kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	34.5% 44.8g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	8.28% 6g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	379% 212g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Radicchio	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	44% 0.57mg	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	150% 600μg	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	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2127% 2552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Radicchio	Recommended Dietary Allowance
Calcium	291% 2910mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	379% 3.4mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	60% 1.38mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25% 931g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 5.8 times more Vitamin B1, 27.9 times more Vitamin B2, 14.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 11.5 times more Vitamin E than Raw Radicchio.
• While Raw Radicchio contains 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Radicchio have similar amounts of Vitamin B5 per 1 kg.
• Both Oil Roasted Almonds as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Almonds have 15.3 times more Calcium, 2.8 times more Copper, 6.5 times more Iron, 21.1 times more Magnesium, 17.8 times more Manganese, 11.7 times more Phosphorus, 2.3 times more Potassium, 4.6 times more Selenium and 5 times more Zinc than Raw Radicchio.
• While Raw Radicchio contains 22 times more Sodium and 33.3 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds have 26.4 times more Energy, 220.7 times more Fat, 70.1 times more Saturated Fat, 145.4 times more Omega 6, 3.9 times more Carbohydrate, 7.6 times more Sugars, 11.7 times more Fiber and 14.8 times more Protein than Raw Radicchio.
• While Raw Radicchio contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Radicchio have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.