Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Oil Roasted Almonds	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	209% 6070kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	44.5% 14.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	325% 5.2g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	244% 41.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	69.2% 90g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	26.2% 19g	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	87% 33g	38g per day for Men 19-50 years
Protein	379% 212g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Meatless Sandwich Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	813% 130mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	846% 11mg	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	258% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1292% 31μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	115% 17.3mg	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	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	291% 2910mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	721% 6.5mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	301% 6.9mg	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	314% 2200mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.76% 28g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Meatless Sandwich Spread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Meatless Sandwich Spread:

• 1 kilogram of Oil Roasted Almonds has 15 times more Vitamin E than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 6.5 times more Vitamin B1, 3.5 times more Vitamin B3, 2 times more Vitamin B5, 9.3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Meatless Sandwich Spread provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Oil Roasted Almonds as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Meatless Sandwich Spread:

• 1 kilogram of Oil Roasted Almonds has 6.6 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 13.7 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 8.2 times more Selenium and 2.4 times more Zinc than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 630 times more Sodium than Oil Roasted Almonds.
• 1 kilogram of Meatless Sandwich Spread lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 4.1 times more Energy, 6.1 times more Fat, 3 times more Saturated Fat, 3.3 times more Omega 6, 2 times more Carbohydrate, 2.4 times more Sugars, 3.2 times more Fiber and 2.7 times more Protein than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains more Omega 3 than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3