Comparing Nutrients in 5 ounces Roasted Almonds VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Roasted Almonds	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	29.2% 848kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.98% 0.17g	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	69% 90g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	73% 53g	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	89% 34g	38g per day for Men 19-50 years
Protein	53% 29.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Oriental Radishes	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	52.4% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	67.4% 0.88mg	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	105% 418μg	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	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	226% 34mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	38% 380mg	89% 892mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	257% 2.3mg	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	119% 9.54mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	33.2% 0.76mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	146% 4953mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dried Oriental Radishes per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Dried Oriental Radishes:

• 5 ounces of Roasted Almonds have 1.8 times more Vitamin B2 and 2390 times more Vitamin E than Dried Oriental Radishes.
• While 5 oz of Dried Oriental Radishes contain 3.5 times more Vitamin B1, 5.8 times more Vitamin B5, 4.5 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Dried Oriental Radishes provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 5 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Dried Oriental Radishes:

• 5 ounces of Roasted Almonds have 1.6 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 2.9 times more Selenium and 1.6 times more Zinc than Dried Oriental Radishes.
• While 5 oz of Dried Oriental Radishes contain 2.3 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 4.9 times more Potassium and 92.7 times more Sodium than Dry Roasted Almonds.
• 5 ounces of Dried Oriental Radishes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 2.2 times more Energy, 73 times more Fat, 18.8 times more Saturated Fat, 110.6 times more Omega 6 and 2.7 times more Protein than Dried Oriental Radishes.
• While 5 oz of Dried Oriental Radishes contain 20.6 times more Omega 3, 3 times more Carbohydrate, 7.7 times more Sugars and 2.2 times more Fiber than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Dried Oriental Radishes provide inadequate amounts of Omega 6