Comparing Nutrients in 7 ounces Boiled Burdock Root VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Burdock Root	9%	1%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Burdock Root	Roasted Almonds	Recommended Dietary Allowance
Energy	6.02% 175kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	32% 41.7g	130g per day for Men 19-50 years
Sugars	9.7% 7.04g	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	57% 21.6g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Burdock Root	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	20.8% 0.27mg	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	9.92% 39.7μg	27.3% 109μg	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	5.73% 5.16mg	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	6.1% 0.91mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Burdock Root	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.72% 97mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	242% 2.2mg	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	19% 1.53mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	193% 4.43mg	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	26.4% 185mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.06% 150g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Burdock Root VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Burdock Root versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Burdock Root vs Roasted Almonds:

• 7 ounces of Boiled Burdock Root have 2.1 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2 times more Vitamin B1, 20.6 times more Vitamin B2, 11.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 52 times more Vitamin E than Boiled and Drained Burdock Root.
• Both Boiled Burdock Root and Roasted Almonds provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Boiled and Drained Burdock Root as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Burdock Root vs Roasted Almonds:

• 7 ounces of Boiled Burdock Root have 31.4 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5.5 times more Calcium, 12.3 times more Copper, 4.8 times more Iron, 7.2 times more Magnesium, 8.3 times more Manganese, 5.1 times more Phosphorus, 2 times more Potassium, 2.2 times more Selenium and 8.7 times more Zinc than Boiled and Drained Burdock Root.
• 7 ounces of Boiled Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Almonds contain 6.8 times more Energy, 375.3 times more Fat, 177.9 times more Saturated Fat, 248.9 times more Omega 6, 1.4 times more Sugars, 6.1 times more Fiber and 10 times more Protein than Boiled and Drained Burdock Root.
• Both Boiled Burdock Root and Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Burdock Root provide inadequate amounts of Omega 6
• Both Boiled and Drained Burdock Root as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.