Comparing Nutrients in 1 pound Oil Roasted Almonds VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Oil Roasted Almonds	Raw Spelt	Recommended Dietary Allowance
Energy	95% 2753kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	32% 5.4g	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	245% 318g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	% 20g	% 2.68g	g per day for Men 19-50 years
Fiber	125% 47.6g	128% 48.5g	38g per day for Men 19-50 years
Protein	172% 96g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	157% 47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	51% 204μg	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	0% 0mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Raw Spelt	Recommended Dietary Allowance
Calcium	132% 1320mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	258% 2.3mg	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	252% 20mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	926% 417μg	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	260% 1819mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Raw Spelt per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Raw Spelt:

• 1 pound of Oil Roasted Almonds has 6.9 times more Vitamin B2 and 32.9 times more Vitamin E than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 4 times more Vitamin B1, 1.9 times more Vitamin B3, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Raw Spelt:

• 1 pound of Oil Roasted Almonds has 10.8 times more Calcium, 1.9 times more Copper, 2 times more Magnesium and 1.8 times more Potassium than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 2.9 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Spelt contain similar levels of Iron, Manganese, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.8 times more Energy, 22.7 times more Fat, 10.4 times more Saturated Fat, 11.3 times more Omega 6 and 1.5 times more Protein than Raw Spelt.
• While 1 lb of Uncooked Spelt contains more Omega 3, 4 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Spelt offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3