Comparing Nutrients in 1 pound Almonds VS Boiled Salsify with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Almonds	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	91% 2626kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	18% 13g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	37% 14g	38g per day for Men 19-50 years
Protein	171% 96g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Salsify with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	17% 68μg	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	23% 21mg	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	775% 116mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	122% 1220mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	35.3% 0.32mg	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	210% 17mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	41.4% 0.95mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	37.8% 1284mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Boiled Salsify with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Boiled Salsify with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almonds vs Boiled Salsify with Salt:

• 1 pound of Almonds has 3.7 times more Vitamin B1, 6.6 times more Vitamin B2, 9.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B9 and 134.9 times more Vitamin E than Boiled Salsify with Salt.
• While 1 lb of Boiled and Drained Salsify with Salt contains 1.6 times more Vitamin B6 and more Vitamin C than Almonds.
• 1 pound of Almonds have insufficient amounts of Vitamin C
• 1 pound of Boiled Salsify with Salt have insufficient amounts of Vitamin E
• Both Almonds as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Almonds vs Boiled Salsify with Salt:

• 1 pound of Almonds has 5.7 times more Calcium, 14.7 times more Copper, 6.7 times more Iron, 15 times more Magnesium, 10.4 times more Manganese, 8.6 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 10.4 times more Zinc than Boiled Salsify with Salt.
• While 1 lb of Boiled and Drained Salsify with Salt contains 252 times more Sodium and 18.4 times more Water than Almonds.
• 1 pound of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 8.5 times more Energy, 293.7 times more Fat, 1.4 times more Carbohydrate, 1.5 times more Sugars, 4 times more Fiber and 7.7 times more Protein than Boiled Salsify with Salt.