Comparing Nutrients in 7 ounces Almonds VS Pickles, chowchow, with cauliflower onion mustard, sweet

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Almonds	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	39.6% 1149kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.2% 0.55g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	12% 8.63g	65.4% 47.4g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	75% 42g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	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	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	1.53% 0.02mg	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	2.5% 9.92μg	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	13.2% 12mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	102% 122μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	53.4% 534mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	20.3% 0.18mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	7.33% 0.17mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	69.7% 1046mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Almonds have more Vitamin B1, 56.9 times more Vitamin B2, more Vitamin B3, 7 times more Vitamin B5, 13.7 times more Vitamin B6, 8.8 times more Vitamin B9 and 160.2 times more Vitamin E than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Almonds have 11.7 times more Calcium, 11.2 times more Copper, 2.7 times more Iron, 12.9 times more Magnesium, 25.6 times more Manganese, 21.9 times more Phosphorus, 3.7 times more Potassium, 2.1 times more Selenium and 13.6 times more Zinc than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 527 times more Sodium and 15.6 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 4.8 times more Energy, 55.5 times more Fat, 25.5 times more Saturated Fat, 44.8 times more Omega 6, 8.3 times more Fiber and 14.1 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 40.7 times more Omega 3 and 5.5 times more Sugars than Almonds.
• Both Almonds and Pickles, chowchow, with cauliflower onion mustard, sweet have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.