Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Boiled Water Convolvulus with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Water Convolvulus with Salt	33%	9%	58%

Macro Nutrients

	Oil Roasted Almonds	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	2.47% 2.4g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	28.5% 37g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	NA	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	50% 19g	38g per day for Men 19-50 years
Protein	379% 212g	37% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	41.7% 0.5mg	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	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	62.3% 0.81mg	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	87.5% 350μg	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	178% 160mg	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	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	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Calcium	291% 2910mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	23.3% 0.21mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	62% 1.43mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	83.5% 2840mg	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	239% 3580mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Water Convolvulus with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Boiled Water Convolvulus with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Boiled Water Convolvulus with Salt:

• 1 kilogram of Oil Roasted Almonds has 1.8 times more Vitamin B1, 9.8 times more Vitamin B2, 7.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Water Convolvulus with Salt.
• While 1 kg of Boiled and Drained Water Convolvulus with Salt contains more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Almonds as well as Boiled and Drained Water Convolvulus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Boiled Water Convolvulus with Salt:

• 1 kilogram of Oil Roasted Almonds has 5.4 times more Calcium, 45.5 times more Copper, 2.8 times more Iron, 9.1 times more Magnesium, 17.2 times more Manganese, 11.1 times more Phosphorus, 2.5 times more Potassium, 4.6 times more Selenium and 19.2 times more Zinc than Boiled Water Convolvulus with Salt.
• While 1 kg of Boiled and Drained Water Convolvulus with Salt contains 358 times more Sodium and 33.2 times more Water than Oil Roasted Almonds.
• 1 kilogram of Boiled Water Convolvulus with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 30.4 times more Energy, 229.9 times more Fat, 4.8 times more Carbohydrate, 5.5 times more Fiber and 10.2 times more Protein than Boiled Water Convolvulus with Salt.
• 1 kilogram of Boiled Water Convolvulus with Salt provide inadequate amounts of Energy