Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Oil Roasted Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	8.33% 11g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	1.64% 1.2g	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	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	15% 5.75g	38g per day for Men 19-50 years
Protein	75.2% 42g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.5% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	20% 0.26mg	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	6.95% 27.8μg	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	55% 49.4mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	800% 960μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	57.7% 577mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	55.3% 0.5mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	44.3% 1.02mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Beet Greens per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Boiled Beet Greens:

• 7 ounces of Oil Roasted Almonds have 2.7 times more Vitamin B2, 7.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 14.3 times more Vitamin E than Boiled Beet Greens.
• While 7 oz of Boiled and Drained Beet Greens contain more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Beet Greens provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Boiled Beet Greens:

• 7 ounces of Oil Roasted Almonds have 2.6 times more Calcium, 3.8 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 4.8 times more Manganese, 11.4 times more Phosphorus, 4.6 times more Selenium and 6.1 times more Zinc than Boiled Beet Greens.
• While 7 oz of Boiled and Drained Beet Greens contain 1.3 times more Potassium, 241 times more Sodium and 31.8 times more Water than Oil Roasted Almonds.
• 7 ounces of Boiled Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 22.5 times more Energy, 275.9 times more Fat, 135.7 times more Saturated Fat, 208 times more Omega 6, 3.2 times more Carbohydrate, 7.6 times more Sugars, 3.6 times more Fiber and 8.3 times more Protein than Boiled Beet Greens.
• 7 ounces of Boiled Beet Greens provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Boiled and Drained Beet Greens provide inadequate amounts of Omega 3 in seven ounces.