Comparing Nutrients in 7 ounces Dry Enriched Vegetable Macaroni VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Enriched Vegetable Macaroni	15%	3%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Enriched Vegetable Macaroni	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25% 728kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	6.08% 0.097g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	55% 21g	38g per day for Men 19-50 years
Protein	46.6% 26g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dry Enriched Vegetable Macaroni	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	18% 0.23mg	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	138% 552μg	13.4% 53.6μg	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	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	344% 51.5mg	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

	Dry Enriched Vegetable Macaroni	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	211% 1.9mg	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	106% 8.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	332% 7.63mg	212% 4.9mg	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	33% 230mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Enriched Vegetable Macaroni vs Oil Roasted Almonds:

• Dry Enriched Vegetable Macaroni has 11.2 times more Vitamin B1, 2 times more Vitamin B3, 3.3 times more Vitamin B5 and 10.3 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Vitamin B2 than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Oil Roasted Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Dry Enriched Vegetable Macaroni as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry Enriched Vegetable Macaroni vs Oil Roasted Almonds:

• Dry Enriched Vegetable Macaroni has 1.6 times more Manganese and 43 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.6 times more Calcium, 4.8 times more Copper, 6 times more Magnesium, 4 times more Phosphorus, 2.5 times more Potassium and 4 times more Zinc than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Oil Roasted Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Enriched Vegetable Macaroni has more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 53 times more Fat, 28.1 times more Saturated Fat, 36 times more Omega 6, 2.4 times more Fiber and 1.6 times more Protein than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.