Comparing Nutrients in 1 pound Oil Roasted Almonds VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Oil Roasted Almonds	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	95% 2753kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	5.98% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	22.3% 29g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	3.13% 2.27g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	172% 96g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	56% 0.73mg	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	30.6% 122μg	14.7% 59μg	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	91% 81.6mg	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	785% 118mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	132% 1320mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	58% 0.52mg	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	209% 16.7mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	45.4% 1.04mg	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	302% 2114mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Dandelion Greens per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 4.5 times more Vitamin B2, 7.1 times more Vitamin B3, 4 times more Vitamin B5, 2.1 times more Vitamin B9 and 10.6 times more Vitamin E than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Almonds has 2.1 times more Calcium, 8.3 times more Copper, 2 times more Iron, 11.4 times more Magnesium, 10.7 times more Manganese, 11.1 times more Phosphorus, 3 times more Potassium, 13.7 times more Selenium and 11 times more Zinc than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 44 times more Sodium and 32.1 times more Water than Oil Roasted Almonds.
• 1 pound of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 18.4 times more Energy, 92 times more Fat, 28.8 times more Saturated Fat, 60.4 times more Omega 6, 2.8 times more Carbohydrate, 9.1 times more Sugars, 3.6 times more Fiber and 10.6 times more Protein than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains more Omega 3 than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Dandelion Greens provide inadequate amounts of Energy and Omega 6