Comparing Nutrients in 1 pound Oil Roasted Almonds VS Canned Pimento

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Pimento	16%	10%	74%

Macro Nutrients

	Oil Roasted Almonds	Canned Pimento	Recommended Dietary Allowance
Energy	95% 2753kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	3.9% 0.66g	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	17.8% 23g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	17% 12.3g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	172% 96g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Pimento	Recommended Dietary Allowance
Vitamin A	0% 0μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	0.91% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	75% 0.98mg	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	6.8% 27.2μg	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	428% 385mg	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	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Pimento	Recommended Dietary Allowance
Calcium	132% 1320mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	24.7% 0.22mg	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	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	18% 0.42mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Canned Pimento:

• Oil Roasted Almonds have 5.4 times more Vitamin B1, 13 times more Vitamin B2, 6 times more Vitamin B3, 22.9 times more Vitamin B5, 4.5 times more Vitamin B9 and 37.6 times more Vitamin E than Canned Pimento.
• While Canned Pimento contains more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Canned Pimento have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Canned Pimento:

• Oil Roasted Almonds have 48.5 times more Calcium, 19.5 times more Copper, 2.2 times more Iron, 45.7 times more Magnesium, 26.7 times more Manganese, 27.4 times more Phosphorus, 4.4 times more Potassium, 20.5 times more Selenium and 16.2 times more Zinc than Canned Pimento.
• While Canned Pimento contains 33.3 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds have 26.4 times more Energy, 183.9 times more Fat, 93.5 times more Saturated Fat, 92.6 times more Omega 6, 3.5 times more Carbohydrate, 1.7 times more Sugars, 5.5 times more Fiber and 19.3 times more Protein than Canned Pimento.
• Both Oil Roasted Almonds as well as Canned Pimento have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.