Comparing Nutrients in 1 pound Roasted Almonds VS Boiled Beets with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Roasted Almonds	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	94% 2712kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	1.55% 0.26g	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	34.8% 45g	130g per day for Men 19-50 years
Sugars	30.4% 22g	50% 36g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	170% 95g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	23.4% 0.3mg	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	91% 363μg	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	18% 16.3mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	122% 1216mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	37.3% 0.34mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	64.3% 1.48mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Beets with Salt per 1 lb

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

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

• 1 pound of Roasted Almonds has 2.9 times more Vitamin B1, 29.9 times more Vitamin B2, 11 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 597.5 times more Vitamin E than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 1.5 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• 1 pound of Boiled Beets with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Roasted Almonds has 16.8 times more Calcium, 14.9 times more Copper, 4.7 times more Iron, 12.1 times more Magnesium, 6.8 times more Manganese, 12.4 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium and 9.5 times more Zinc than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 95 times more Sodium and 36.1 times more Water than Dry Roasted Almonds.
• 1 pound of Boiled Beets with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 13.6 times more Energy, 291.9 times more Fat, 146.1 times more Saturated Fat, 223.2 times more Omega 6, 2.1 times more Carbohydrate, 5.5 times more Fiber and 12.5 times more Protein than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 1.6 times more Sugars than Dry Roasted Almonds.
• 1 pound of Boiled Beets with Salt provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Boiled and Drained Beets with Salt provide inadequate amounts of Omega 3 in one pound.