Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Oil Roasted Almonds	Taco shells, baked	Recommended Dietary Allowance
Energy	209% 6070kcal	164% 4760kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	225% 218g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	222% 71g	32g per day for Men 19-50 years
Omega 3	0% 0g	178% 2.84g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	305% 52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	488% 635g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	20.7% 15g	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	1.38% 1g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 10g	g per day for Men 19-50 years
Fiber	276% 105g	176% 67g	38g per day for Men 19-50 years
Protein	379% 212g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Taco shells, baked	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	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	117% 18.7mg	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	156% 2.03mg	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	173% 690μg	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	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	71.7% 86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Taco shells, baked	Recommended Dietary Allowance
Calcium	291% 2910mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	126% 1.13mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	243% 5.6mg	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	333% 2330mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	216% 3240mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Taco shells, baked per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Taco shells, baked:

• 1 kilogram of Oil Roasted Almonds has 9.8 times more Vitamin B2, 2 times more Vitamin B3 and 37.6 times more Vitamin E than Taco shells, baked.
• While 1 kg of Taco shells, baked contains 2.3 times more Vitamin B1, 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Taco shells, baked:

• 1 kilogram of Oil Roasted Almonds has 2.9 times more Calcium, 8.5 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 4.4 times more Manganese, 2 times more Phosphorus, 3 times more Potassium and 1.9 times more Zinc than Taco shells, baked.
• While 1 kg of Taco shells, baked contains 324 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Taco shells, baked contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Energy, 2.5 times more Fat, 2.6 times more Omega 6, 3 times more Sugars, 1.6 times more Fiber and 3.3 times more Protein than Taco shells, baked.
• While 1 kg of Taco shells, baked contains 1.7 times more Saturated Fat, more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3