Comparing Nutrients in 1 kilogram Rowal VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	38.3% 1110kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	132% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	795% 135g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	136% 177g	130g per day for Men 19-50 years
Sugars	194% 141g	62.8% 45.5g	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	6.9% 5g	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	% 11g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 125g	% 43.8g	g per day for Men 19-50 years
Fiber	163% 62g	276% 105g	38g per day for Men 19-50 years
Protein	41% 23g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	21% 190μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	91% 1.18mg	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	NA	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	1178% 10.6mg	1061% 9.55mg	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	275% 22mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	1070% 24.6mg	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	74.3% 520mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	19.3% 714g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Oil Roasted Almonds per 1 kg

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

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

• 1 kilogram of Rowal has more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C

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

• 1 kg of Oil Roasted Almonds contains 19.4 times more Calcium, 1.7 times more Iron, 8.6 times more Magnesium, 15.9 times more Manganese, 9 times more Phosphorus, 5.3 times more Potassium and 7.1 times more Zinc than Raw Rowal.
• Both Rowal and Oil Roasted Almonds contain similar levels of Copper per one kilogram.
• 1 kilogram of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rowal has 1.4 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 5.5 times more Energy, 27.6 times more Fat, 17.2 times more Saturated Fat, 1.7 times more Fiber and 9.2 times more Protein than Raw Rowal.