Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Oil Roasted Almonds	Boiled Parsnips	Recommended Dietary Allowance
Energy	29.7% 860kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	18.5% 24g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	9.4% 6.8g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	53.7% 30g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Parsnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10% 0.13mg	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	9.57% 38.3μg	20.6% 82.2μg	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	20.5% 18.4mg	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	245% 37mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Parsnips	Recommended Dietary Allowance
Calcium	41.2% 412mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	21.7% 0.2mg	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	65.2% 5.2mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	18% 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	94% 661mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Parsnips per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Boiled Parsnips:

• 5 ounces of Oil Roasted Almonds have 15.3 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 26 times more Vitamin E than Boiled Parsnips.
• While 5 oz of Boiled and Drained Parsnips contain 2.6 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Parsnips provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Boiled Parsnips:

• 5 ounces of Oil Roasted Almonds have 7.9 times more Calcium, 6.9 times more Copper, 6.3 times more Iron, 9.4 times more Magnesium, 8.4 times more Manganese, 6.8 times more Phosphorus, 1.9 times more Potassium, 2.4 times more Selenium and 11.8 times more Zinc than Boiled Parsnips.
• While 5 oz of Boiled and Drained Parsnips contain 28.7 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 8.5 times more Energy, 183.9 times more Fat, 84.2 times more Saturated Fat, 329.7 times more Omega 6, 2.9 times more Fiber and 16.1 times more Protein than Boiled Parsnips.
• Both Oil Roasted Almonds and Boiled Parsnips offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Boiled Parsnips provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 3 in five ounces.