Comparing Nutrients in 5 ounces Roasted Almonds VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rowal	7%	15%	78%

Macro Nutrients

	Roasted Almonds	Rowal	Recommended Dietary Allowance
Energy	29.2% 848kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	26% 34g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	27.6% 20g	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	0.98% 0.71g	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	% 1.56g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 17.7g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	23% 8.8g	38g per day for Men 19-50 years
Protein	53% 29.7g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rowal	Recommended Dietary Allowance
Vitamin A	0% 0μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	40.6% 36.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Rowal	Recommended Dietary Allowance
Calcium	38% 380mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	167% 1.5mg	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	66% 5.3mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	9.55% 0.22mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rowal per 5 oz

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

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

• 5 oz of Raw Rowal contain more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Roasted Almonds vs Rowal:

• 5 ounces of Roasted Almonds have 17.9 times more Calcium, 1.7 times more Iron, 8.7 times more Magnesium, 14.4 times more Manganese, 9.1 times more Phosphorus, 5.4 times more Potassium and 7.7 times more Zinc than Rowal.
• Both Roasted Almonds and Rowal contain similar levels of Copper per five ounces.
• 5 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 5.4 times more Energy, 26.3 times more Fat, 16.7 times more Saturated Fat, 1.8 times more Fiber and 9.1 times more Protein than Rowal.
• While 5 oz of Raw Rowal contain 2.9 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Rowal offer comparable quantities of Carbohydrate per five ounces.