Comparing Nutrients in 1 pound Roasted Almonds VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Roasted Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Energy	94% 2712kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	19% 24.8g	130g per day for Men 19-50 years
Sugars	30.4% 22g	3.75% 2.72g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	34.6% 13g	38g per day for Men 19-50 years
Protein	170% 95g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	193% 1737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	46% 0.6mg	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	62.4% 249μg	16% 63.5μg	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	125% 113mg	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	723% 108mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1829% 2195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	122% 1216mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	127% 1.14mg	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	211% 17mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	101% 2.33mg	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	305% 2136mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	121% 4123mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Boiled Beet Greens:

• Dry Roasted Almonds have 4.1 times more Vitamin B2, 7.3 times more Vitamin B3, 3.9 times more Vitamin B9 and 13.2 times more Vitamin E than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain more Vitamin A, 1.5 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Beet Greens have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Dry Roasted Almonds as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Boiled Beet Greens:

• Dry Roasted Almonds have 2.4 times more Calcium, 4.4 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 4.3 times more Manganese, 11.5 times more Phosphorus, 2.2 times more Selenium and 6.6 times more Zinc than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Potassium, 80.3 times more Sodium and 37 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 22.1 times more Energy, 262.7 times more Fat, 132 times more Saturated Fat, 199.2 times more Omega 6, 3.8 times more Carbohydrate, 8.1 times more Sugars, 3.8 times more Fiber and 8.2 times more Protein than Boiled and Drained Beet Greens.
• Both Dry Roasted Almonds as well as Boiled and Drained Beet Greens have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.