Comparing Nutrients in 7 ounces Almonds VS Sweet Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Almonds	Sweet Pickle relish	Recommended Dietary Allowance
Energy	39.6% 1149kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	12% 8.63g	79.7% 58g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	75% 42g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.5% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	0.5% 2μg	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	2.2% 2mg	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	339% 51mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	139% 166μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	18.7% 0.17mg	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	92% 7.36mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	1.3% 0.03mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	107% 1609mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Sweet Pickle relish:

• Almonds have more Vitamin B1, 34.5 times more Vitamin B2, 15.5 times more Vitamin B3, 67.3 times more Vitamin B5, 9.1 times more Vitamin B6, 44 times more Vitamin B9 and 44.2 times more Vitamin E than Sweet Pickle relish.
• While Sweet Pickle relish contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Sweet Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Sweet Pickle relish:

• Almonds have 89.7 times more Calcium, 12.1 times more Copper, 4.3 times more Iron, 54 times more Magnesium, 145.3 times more Manganese, 34.4 times more Phosphorus, 29.3 times more Potassium, more Selenium and 22.3 times more Zinc than Sweet Pickle relish.
• While Sweet Pickle relish contains 811 times more Sodium and 14.1 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 4.5 times more Energy, 106.2 times more Fat, 70.4 times more Saturated Fat, 208.9 times more Omega 6, 11.4 times more Fiber and 57.2 times more Protein than Sweet Pickle relish.
• While Sweet Pickle relish contains 21 times more Omega 3, 1.6 times more Carbohydrate and 6.7 times more Sugars than Almonds.
• Both Almonds as well as Sweet Pickle relish have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.