Comparing Nutrients in 1 pound Dry Enriched Vegetable Macaroni VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Enriched Vegetable Macaroni	15%	3%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Enriched Vegetable Macaroni	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	57.4% 1665kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	106% 59.6g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Dry Enriched Vegetable Macaroni	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	390% 4.7mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	208% 33.2mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	41% 0.54mg	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	315% 1261μg	30.6% 122μg	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	NA	785% 118mg	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

	Dry Enriched Vegetable Macaroni	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15.4% 154mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	481% 4.33mg	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	243% 19.4mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	758% 17.4mg	485% 11mg	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	75% 526mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Enriched Vegetable Macaroni VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Enriched Vegetable Macaroni versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Enriched Vegetable Macaroni vs Oil Roasted Almonds:

• 1 pound of Dry Enriched Vegetable Macaroni has 11.2 times more Vitamin B1, 2 times more Vitamin B3, 3.3 times more Vitamin B5 and 10.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.5 times more Vitamin B2 than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Oil Roasted Almonds provide similar amounts of Vitamin B6 per one pound.
• Both Dry Enriched Vegetable Macaroni as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Enriched Vegetable Macaroni vs Oil Roasted Almonds:

• 1 pound of Dry Enriched Vegetable Macaroni has 1.6 times more Manganese and 43 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 8.6 times more Calcium, 4.8 times more Copper, 6 times more Magnesium, 4 times more Phosphorus, 2.5 times more Potassium and 4 times more Zinc than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Oil Roasted Almonds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Enriched Vegetable Macaroni has more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Energy, 53 times more Fat, 28.1 times more Saturated Fat, 36 times more Omega 6, 2.4 times more Fiber and 1.6 times more Protein than Dry Enriched Vegetable Macaroni.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3