Comparing Nutrients in 7 ounces Celtuce VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Celtuce	Roasted Almonds	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.57% 7.24g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	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	8.88% 3.37g	57% 21.6g	38g per day for Men 19-50 years
Protein	3% 1.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	38.6% 347μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	23% 91μg	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	43% 38.7mg	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	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	13.6% 1.1mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	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	11% 77.4mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	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	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Celtuce VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Celtuce 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 Celtuce vs Roasted Almonds:

• 7 ounces of Celtuce have more Vitamin A and more Vitamin C than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.4 times more Vitamin B1, 17.1 times more Vitamin B2, 6.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Celtuce.
• Both Celtuce and Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Celtuce as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Celtuce vs Roasted Almonds:

• 7 ounces of Celtuce have 39.2 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6.9 times more Calcium, 27.5 times more Copper, 6.8 times more Iron, 10 times more Magnesium, 3.2 times more Manganese, 12.1 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium and 12.3 times more Zinc than Raw Celtuce.
• 7 ounces of Celtuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Almonds contain 33.2 times more Energy, 175.1 times more Fat, 5.8 times more Carbohydrate, 6.4 times more Fiber and 24.7 times more Protein than Raw Celtuce.
• 7 ounces of Celtuce provide inadequate amounts of Energy and Protein