Comparing Nutrients in 1 pound Garlic Powder VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Garlic Powder	Almonds	Recommended Dietary Allowance
Energy	51.8% 1501kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	75% 98g	130g per day for Men 19-50 years
Sugars	15.2% 11g	27.2% 19.7g	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	1.94% 1.4g	0.69% 0.5g	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	% 0.32g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 9.3g	% 18g	g per day for Men 19-50 years
Fiber	107% 41g	149% 56.7g	38g per day for Men 19-50 years
Protein	134% 75g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	577% 7.5mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.3% 213μg	50% 200μg	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	6.05% 5.44mg	0% 0mg	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	20.3% 3.04mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Almonds	Recommended Dietary Allowance
Calcium	36% 358mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	520% 4.68mg	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	320% 25.6mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	268% 1878mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	159% 5411mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Garlic Powder vs Almonds:

• Garlic Powder Spices have 2.1 times more Vitamin B1, 1.6 times more Vitamin B5, 12.1 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 8.1 times more Vitamin B2, 4.5 times more Vitamin B3 and 38.3 times more Vitamin E than Garlic Powder Spices.
• Both Garlic Powder Spices and Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Garlic Powder Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Garlic Powder vs Almonds:

• Garlic Powder Spices have 1.5 times more Iron, 1.6 times more Potassium, 5.8 times more Selenium and 60 times more Sodium than Almonds.
• While Almonds contain 3.4 times more Calcium, 1.9 times more Copper, 3.5 times more Magnesium and 2.2 times more Manganese than Garlic Powder Spices.
• Both Garlic Powder Spices and Almonds have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Garlic Powder Spices have 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 68.4 times more Fat, 15.3 times more Saturated Fat, 86.2 times more Omega 6, 1.8 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.