Comparing Nutrients in 5 ounces Roasted Almonds VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Roasted Almonds	Prepared Horseradish	Recommended Dietary Allowance
Energy	29.2% 848kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	2.38% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	12.3% 16g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	15.6% 11.3g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	53% 29.7g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Prepared Horseradish	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	7.96% 0.1mg	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	19.5% 78μg	20% 80.8μg	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	39.2% 35.3mg	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	226% 34mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Prepared Horseradish	Recommended Dietary Allowance
Calcium	38% 380mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	9.13% 0.082mg	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	66% 5.3mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	7.77% 0.18mg	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	95% 668mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	39.7% 595mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Prepared Horseradish per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Prepared Horseradish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Prepared Horseradish:

• 5 ounces of Roasted Almonds have 9.6 times more Vitamin B1, 49.9 times more Vitamin B2, 9.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 2390 times more Vitamin E than Prepared Horseradish.
• While 5 oz of Prepared Horseradish contain more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Prepared Horseradish provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• 5 ounces of Prepared Horseradish have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E
• Both Dry Roasted Almonds as well as Prepared Horseradish have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Prepared Horseradish:

• 5 ounces of Roasted Almonds have 4.8 times more Calcium, 18.9 times more Copper, 8.9 times more Iron, 10.3 times more Magnesium, 17.7 times more Manganese, 15.2 times more Phosphorus, 2.9 times more Potassium and 4 times more Zinc than Prepared Horseradish.
• While 5 oz of Prepared Horseradish contain 1.4 times more Selenium, 140 times more Sodium and 35.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 12.5 times more Energy, 76.1 times more Fat, 45.5 times more Saturated Fat, 45.4 times more Omega 6, 1.9 times more Carbohydrate, 3.3 times more Fiber and 17.8 times more Protein than Prepared Horseradish.
• While 5 oz of Prepared Horseradish contain 5.3 times more Omega 3 and 1.6 times more Sugars than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Prepared Horseradish provide inadequate amounts of Energy and Omega 6