Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Radicchio	22%	9%	69%

Macro Nutrients

	Oil Roasted Almonds	Radicchio	Recommended Dietary Allowance
Energy	29.7% 860kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.78% 0.13g	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	4.9% 6.35g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	1.17% 0.85g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	53.7% 30g	3.6% 2.03g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Radicchio	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	7.63% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.2% 0.081mg	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	21.3% 85μg	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	12.6% 11.3mg	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	245% 37mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	301% 362μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Radicchio	Recommended Dietary Allowance
Calcium	41.2% 412mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	53.7% 0.48mg	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% 0.81mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	8.5% 0.2mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.57% 132g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 5.8 times more Vitamin B1, 27.9 times more Vitamin B2, 14.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 11.5 times more Vitamin E than Raw Radicchio.
• While Raw Radicchio contains 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Radicchio have similar amounts of Vitamin B5 per 5 oz.
• Both Oil Roasted Almonds as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Radicchio:

• Oil Roasted Almonds have 15.3 times more Calcium, 2.8 times more Copper, 6.5 times more Iron, 21.1 times more Magnesium, 17.8 times more Manganese, 11.7 times more Phosphorus, 2.3 times more Potassium, 4.6 times more Selenium and 5 times more Zinc than Raw Radicchio.
• While Raw Radicchio contains 22 times more Sodium and 33.3 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 26.4 times more Energy, 220.7 times more Fat, 70.1 times more Saturated Fat, 145.4 times more Omega 6, 3.9 times more Carbohydrate, 7.6 times more Sugars, 11.7 times more Fiber and 14.8 times more Protein than Raw Radicchio.
• While Raw Radicchio contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Radicchio have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.