Comparing Nutrients in 1 pound Oil Roasted Almonds VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Oil Roasted Almonds	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	95% 2753kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	7.3% 1.24g	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	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	3.88% 2.8g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	172% 96g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	60.7% 0.79mg	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	16% 63.5μg	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	186% 168mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1868% 2242μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	132% 1320mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	99% 0.89mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	104% 2.4mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 403g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil Roasted Almonds has 3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 1 lb of Boiled and Drained Lambsquarters with Salt contains more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Lambsquarters with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Almonds has 4.8 times more Copper, 5.3 times more Iron, 11.9 times more Magnesium, 4.7 times more Manganese, 10.4 times more Phosphorus, 2.4 times more Potassium, 4.6 times more Selenium and 10.2 times more Zinc than Boiled Lambsquarters with Salt.
• While 1 lb of Boiled and Drained Lambsquarters with Salt contains 265 times more Sodium and 31.8 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Lambsquarters with Salt contain similar levels of Calcium per one pound.
• 1 pound of Boiled Lambsquarters with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 19 times more Energy, 78.8 times more Fat, 80.9 times more Saturated Fat, 49.3 times more Omega 6, 3.5 times more Carbohydrate, 7.3 times more Sugars, 5 times more Fiber and 6.6 times more Protein than Boiled Lambsquarters with Salt.
• While 1 lb of Boiled and Drained Lambsquarters with Salt contains more Omega 3 than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6