Comparing Nutrients in 7 ounces Roasted Almonds VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Roasted Almonds	Raw Quinoa	Recommended Dietary Allowance
Energy	41% 1187kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	98% 127g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	NA	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	36.6% 14g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	74.3% 0.97mg	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	27.3% 109μg	91% 365μg	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	NA	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	316% 47.4mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Raw Quinoa	Recommended Dietary Allowance
Calcium	53% 532mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	130% 1.17mg	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	93% 7.4mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	175% 4.03mg	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	134% 935mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.71% 26.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Raw Quinoa per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Raw Quinoa:

• 7 ounces of Roasted Almonds have 3.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 9.8 times more Vitamin E than Raw Quinoa.
• While 7 oz of Raw Quinoa contain 4.7 times more Vitamin B1, 2.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Raw Quinoa:

• 7 ounces of Roasted Almonds have 5.7 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium and 1.3 times more Potassium than Raw Quinoa.
• While 7 oz of Raw Quinoa contain 4.3 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Raw Quinoa contain similar levels of Iron, Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.6 times more Energy, 8.7 times more Fat, 5.8 times more Saturated Fat, 4.3 times more Omega 6, 1.6 times more Fiber and 1.5 times more Protein than Raw Quinoa.
• While 7 oz of Raw Quinoa contain 26 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3