Comparing Nutrients in 1 pound Roasted Almonds VS English muffins, plain, unenriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Roasted Almonds	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	94% 2712kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	21.7% 3.7g	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	161% 209g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	170% 95g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	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	68.4% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	15% 0.2mg	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	42% 168μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	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	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	122% 1216mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	65% 0.59mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	70.4% 1.6mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	140% 2105mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.3% 11g	5.16% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS English muffins, plain, unenriched, with calcium propionate (includes sourdough) per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of English muffins, plain, unenriched, with calcium propionate (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 1 pound of Roasted Almonds has 7.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 1 lb of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contains 2.4 times more Vitamin B1 and 1.4 times more Vitamin B5 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• 1 pound of Roasted Almonds has 1.5 times more Calcium, 8.5 times more Copper, 4.2 times more Iron, 13.3 times more Magnesium, 6.3 times more Manganese, 3.5 times more Phosphorus, 5.4 times more Potassium and 4.7 times more Zinc than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 1 lb of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contains 154.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 2.5 times more Energy, 29.2 times more Fat, 15.8 times more Saturated Fat, 15.9 times more Omega 6, 4 times more Fiber and 2.7 times more Protein than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While 1 lb of English muffins, plain, unenriched, with calcium propionate (includes sourdough) contains 7.5 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3