Comparing Nutrients in 1 pound Roasted Almonds VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Roasted Almonds	Hearts Of Palm	Recommended Dietary Allowance
Energy	94% 2712kcal	18% 522kcal	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	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	2.03% 0.34g	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	89.4% 116g	130g per day for Men 19-50 years
Sugars	30.4% 22g	107% 78g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	170% 95g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	283% 3.67mg	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	27.2% 109μg	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	40.3% 36.3mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Hearts Of Palm	Recommended Dietary Allowance
Calcium	122% 1216mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	325% 2.92mg	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	96% 7.67mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	NA	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	91% 635mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	241% 8192mg	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	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	154% 17mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.52% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Hearts Of Palm per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Hearts Of Palm:

• 1 pound of Roasted Almonds has 1.5 times more Vitamin B1, 6.7 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B9 and 47.8 times more Vitamin E than Hearts Of Palm.
• While 1 lb of Raw Hearts Of Palm contains 6 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Raw Hearts Of Palm 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 Hearts Of Palm:

• 1 pound of Roasted Almonds has 14.9 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 27.9 times more Magnesium, 3.4 times more Phosphorus and 2.9 times more Selenium than Hearts Of Palm.
• While 1 lb of Raw Hearts Of Palm contains 2.5 times more Potassium than Dry Roasted Almonds.
• Both Roasted Almonds and Hearts Of Palm contain similar levels of Zinc per one pound.
• 1 pound of Hearts Of Palm lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 5.2 times more Energy, 262.7 times more Fat, 89 times more Saturated Fat, 170.3 times more Omega 6, 7.3 times more Fiber and 7.8 times more Protein than Hearts Of Palm.
• While 1 lb of Raw Hearts Of Palm contains 3.5 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Hearts Of Palm offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Hearts Of Palm provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 in one pound.