Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Sugar, turbinado

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sugar, turbinado	0%	0%	100%

Macro Nutrients

	Oil Roasted Almonds	Sugar, turbinado	Recommended Dietary Allowance
Energy	209% 6070kcal	138% 3990kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	768% 998g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	1368% 992g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 992g	g per day for Men 19-50 years
Fiber	276% 105g	NA	38g per day for Men 19-50 years
Protein	379% 212g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sugar, turbinado	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	NA	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	NA	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	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	NA	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	Sugar, turbinado	Recommended Dietary Allowance
Calcium	291% 2910mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	10% 0.09mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	20% 0.46mg	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	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	8.53% 290mg	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	2% 30mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.008% 0.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sugar, turbinado per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Sugar, turbinado:

• Both Oil Roasted Almonds and Sugar, turbinado have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Sugar, turbinado:

• 1 kilogram of Oil Roasted Almonds has 24.3 times more Calcium, 106.1 times more Copper, 9.9 times more Iron, 137 times more Magnesium, 53.5 times more Manganese, 466 times more Phosphorus, 24.1 times more Potassium and 102.3 times more Zinc than Sugar, turbinado.
• 1 kilogram of Sugar, turbinado lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Energy, more Fat and more Protein than Sugar, turbinado.
• While 1 kg of Sugar, turbinado contains 5.6 times more Carbohydrate and 21.8 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Sugar, turbinado provide inadequate amounts of Protein