Comparing Nutrients in 1 pound Garlic Powder VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Garlic Powder	Roasted Almonds	Recommended Dietary Allowance
Energy	51.8% 1501kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	73.3% 95g	130g per day for Men 19-50 years
Sugars	15.2% 11g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 9.3g	% 21.5g	g per day for Men 19-50 years
Fiber	107% 41g	130% 49.4g	38g per day for Men 19-50 years
Protein	134% 75g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	577% 7.5mg	47.5% 0.62mg	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	53.3% 213μg	62.4% 249μg	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	36% 358mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	554% 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	320% 25.6mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	440% 10mg	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	268% 1878mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	159% 5411mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.3% 11g	3700g per day for Men 19-50 years

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

• Garlic Powder Spices have 5.6 times more Vitamin B1, 2.3 times more Vitamin B5, 12.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.5 times more Vitamin B2, 4.6 times more Vitamin B3 and 35.7 times more Vitamin E than Garlic Powder Spices.
• Both Garlic Powder Spices and Dry Roasted Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Garlic Powder Spices as well as Dry Roasted 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 Roasted Almonds:

• Garlic Powder Spices have 1.5 times more Iron, 1.7 times more Potassium, 12 times more Selenium and 20 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium, 2.1 times more Copper, 3.6 times more Magnesium and 2.3 times more Manganese than Garlic Powder Spices.
• Both Garlic Powder Spices and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Garlic Powder Spices have 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 72 times more Fat, 16.4 times more Saturated Fat, 90.5 times more Omega 6, 2 times more Sugars and 1.3 times more Protein than Garlic Powder Spices.
• Both Garlic Powder Spices and Dry Roasted Almonds have similar amounts of Fiber per 1 lb.
• Both Garlic Powder Spices as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.