Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Oil Roasted Almonds	Cooked Artichokes	Recommended Dietary Allowance
Energy	41.5% 1205kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	2.7% 1.96g	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% 0g	0.055% 0.04g	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	% 0.079g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 1.45g	g per day for Men 19-50 years
Fiber	55% 21g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	75.2% 42g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	12.4% 0.16mg	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	13.4% 53.6μg	44% 177μg	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	16.3% 14.7mg	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	344% 51.5mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Artichokes	Recommended Dietary Allowance
Calcium	57.7% 577mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	28% 0.25mg	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	91% 7.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	19.4% 0.45mg	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	132% 925mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Cooked Artichokes:

• Oil Roasted Almonds have 1.8 times more Vitamin B1, 8.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 136.7 times more Vitamin E than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 3.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled and Drained Artichokes have similar amounts of Vitamin B5 per 7 oz.
• Both Oil Roasted Almonds as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cooked Artichokes:

• Oil Roasted Almonds have 13.9 times more Calcium, 7.5 times more Copper, 6 times more Iron, 6.5 times more Magnesium, 10.9 times more Manganese, 6.4 times more Phosphorus, 2.4 times more Potassium, 20.5 times more Selenium and 7.7 times more Zinc than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 60 times more Sodium and 30 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 11.5 times more Energy, 162.3 times more Fat, 53.3 times more Saturated Fat, 128.8 times more Omega 6, 1.5 times more Carbohydrate, 4.6 times more Sugars, 1.8 times more Fiber and 7.3 times more Protein than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Boiled and Drained Artichokes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.