Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Oil Roasted Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	29.7% 860kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	4.77% 0.81g	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	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 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	NA	38g per day for Men 19-50 years
Protein	53.7% 30g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	85% 1.1mg	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	33.7% 135μg	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	48.4% 43.5mg	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	245% 37mg	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

	Oil Roasted Almonds	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	41.2% 412mg	231% 2315mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	17.3% 0.16mg	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	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	93% 2.14mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	89% 3019mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sisymbrium Seeds per 5 oz

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

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

• 5 ounces of Oil Roasted Almonds have 1.8 times more Vitamin B2 than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 2.1 times more Vitamin B1, 4.6 times more Vitamin B3, 4.4 times more Vitamin B5, 6.6 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Sisymbrium Seeds:

• 5 ounces of Oil Roasted Almonds have 8.7 times more Copper, 33.5 times more Iron, 1.6 times more Manganese, 77.7 times more Phosphorus and 10.2 times more Zinc than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 5.6 times more Calcium, 3 times more Potassium and 92 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sisymbrium Seeds contain similar levels of Magnesium per five ounces.
• 5 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.9 times more Energy, 12 times more Fat, 4.7 times more Saturated Fat, 23.6 times more Omega 6 and 1.7 times more Protein than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain more Omega 3 and 3.3 times more Carbohydrate than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3