Comparing Nutrients in 1 pound Oil Roasted Almonds VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Oil Roasted Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	95% 2753kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	411% 6.6g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	15.3% 2.6g	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	203% 264g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 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	NA	38g per day for Men 19-50 years
Protein	172% 96g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sisymbrium Seeds	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	34.8% 0.42mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	148% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	477% 76.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	90% 4.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	271% 3.53mg	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	108% 431μg	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	155% 139mg	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	785% 118mg	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

	Oil Roasted Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	132% 1320mg	741% 7407mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	55.4% 0.5mg	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	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	339% 1424mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	298% 6.86mg	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	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	284% 9662mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	28% 417mg	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	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sisymbrium Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Sisymbrium Seeds:

• 1 pound of Oil Roasted Almonds has 1.8 times more Vitamin B2 than Sisymbrium Seeds.
• While 1 lb of Whole Dried Sisymbrium Seeds contains 2.1 times more Vitamin B1, 4.6 times more Vitamin B3, 4.4 times more Vitamin B5, 6.6 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Sisymbrium Seeds:

• 1 pound of Oil Roasted Almonds has 8.7 times more Copper, 33.5 times more Iron, 1.6 times more Manganese, 77.7 times more Phosphorus and 10.2 times more Zinc than Sisymbrium Seeds.
• While 1 lb of Whole Dried Sisymbrium Seeds contains 5.6 times more Calcium, 3 times more Potassium and 92 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sisymbrium Seeds contain similar levels of Magnesium per one pound.
• 1 pound of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.9 times more Energy, 12 times more Fat, 4.7 times more Saturated Fat, 23.6 times more Omega 6 and 1.7 times more Protein than Sisymbrium Seeds.
• While 1 lb of Whole Dried Sisymbrium Seeds contains more Omega 3 and 3.3 times more Carbohydrate than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3