Comparing Nutrients in 1 pound Roasted Almonds VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Roasted Almonds	Croutons, plain	Recommended Dietary Allowance
Energy	94% 2712kcal	63.7% 1846kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	21.4% 6.85g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	32% 5.46g	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	256% 333g	130g per day for Men 19-50 years
Sugars	30.4% 22g	NA	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	61% 23g	38g per day for Men 19-50 years
Protein	170% 95g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	235% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	9.07% 0.12mg	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	150% 599μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Croutons, plain	Recommended Dietary Allowance
Calcium	122% 1216mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	82% 0.74mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	99% 2.27mg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	211% 3166mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Croutons, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Croutons, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Croutons, plain:

• 1 pound of Roasted Almonds has 4.4 times more Vitamin B2 and 5.2 times more Vitamin B6 than Croutons, plain.
• While 1 lb of Croutons, plain contains 8.1 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Croutons, plain:

• 1 pound of Roasted Almonds has 3.5 times more Calcium, 6.7 times more Copper, 9 times more Magnesium, 4.5 times more Manganese, 4.1 times more Phosphorus, 5.8 times more Potassium and 3.7 times more Zinc than Croutons, plain.
• While 1 lb of Croutons, plain contains 18.8 times more Selenium and 232.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Croutons, plain contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.5 times more Energy, 8 times more Fat, 2.7 times more Saturated Fat, 10.8 times more Omega 6, 2.1 times more Fiber and 1.8 times more Protein than Croutons, plain.
• While 1 lb of Croutons, plain contains 7 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3