Comparing Nutrients in 5 ounces Almonds VS Garlic Powder

Macros Ratio

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

Macro Nutrients

	Almonds	Garlic Powder	Recommended Dietary Allowance
Energy	28.3% 821kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	79.3% 103g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	4.75% 3.44g	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	0.22% 0.16g	0.61% 0.44g	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	% 0.24g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 2.9g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Garlic Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	7.05% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	16.7% 66.6μg	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	1.9% 1.7mg	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	242% 36.3mg	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Garlic Powder	Recommended Dietary Allowance
Calcium	38% 381mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	84% 0.76mg	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	65.7% 5.26mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	60.3% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.25% 9.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Garlic Powder:

• Almonds have 8.1 times more Vitamin B2, 4.5 times more Vitamin B3 and 38.3 times more Vitamin E than Garlic Powder Spices.
• While Garlic Powder Spices contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B5, 12.1 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Garlic Powder Spices have similar amounts of Vitamin B9 per 5 oz.
• Both Almonds as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Garlic Powder:

• Almonds have 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.
• While Garlic Powder Spices contain 1.5 times more Iron, 1.6 times more Potassium, 5.8 times more Selenium and 60 times more Sodium than Almonds.
• Both Almonds and Garlic Powder Spices have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 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.
• While Garlic Powder Spices contain 3.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Garlic Powder Spices have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.