Comparing Nutrients in 5 ounces Roasted Almonds VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Roasted Almonds	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	29.2% 848kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	21.3% 3.6g	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	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	53% 29.7g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Par Fried Breaded Onion Rings	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	14.4% 0.19mg	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	17% 68μg	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	7.24% 6.52mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	38% 380mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.95% 78μg	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	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	18.4% 0.42mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	7.92% 269mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	1.96% 72.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Frozen Par Fried Breaded Onion Rings:

• Dry Roasted Almonds have 15.2 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 1.3 times more Vitamin B1 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Dry Roasted Almonds as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Frozen Par Fried Breaded Onion Rings:

• Dry Roasted Almonds have 5.8 times more Calcium, 14.9 times more Copper, 4 times more Iron, 19.9 times more Magnesium, 7.5 times more Manganese, 9.6 times more Phosphorus, 3.8 times more Potassium and 9.2 times more Zinc than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 82 times more Sodium and 21.3 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 2.3 times more Energy, 3.7 times more Fat, 5.1 times more Omega 6, 6.1 times more Fiber and 6.7 times more Protein than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 15 times more Omega 3 and 1.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Saturated Fat per 5 oz.
• Both Dry Roasted Almonds as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.