Comparing Nutrients in 7 ounces Oil Roasted Almonds VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Oil Roasted Almonds	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	41.5% 1205kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	158% 27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	17.6% 23g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	25.6% 18.6g	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	4.24% 3.08g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 12.2g	g per day for Men 19-50 years
Fiber	55% 21g	0% 0g	38g per day for Men 19-50 years
Protein	75.2% 42g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	0.58% 0.093mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	2.6% 0.034mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	344% 51.5mg	3.18% 0.48mg	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

	Oil Roasted Almonds	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	57.7% 577mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	0.44% 0.004mg	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	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	0.86% 0.02mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS As Served In Restaurant Horchata per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of As Served In Restaurant Horchata to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs As Served In Restaurant Horchata:

• 7 ounces of Oil Roasted Almonds have more Vitamin B1, more Vitamin B2, 78 times more Vitamin B3, more Vitamin B5, 6.9 times more Vitamin B6 and 108.2 times more Vitamin E than As Served In Restaurant Horchata.
• 7 ounces of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Oil Roasted Almonds as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs As Served In Restaurant Horchata:

• 7 ounces of Oil Roasted Almonds have 16.2 times more Calcium, 477.5 times more Copper, 368 times more Iron, 91.3 times more Magnesium, 246 times more Manganese, 31.1 times more Phosphorus, 20.6 times more Potassium, 10.3 times more Selenium and 51.2 times more Zinc than As Served In Restaurant Horchata.
• While 7 oz of As Served In Restaurant Horchata contain 31.1 times more Water than Oil Roasted Almonds.
• 7 ounces of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 11.2 times more Energy, 77.7 times more Fat, 1.5 times more Carbohydrate, more Fiber and 44.2 times more Protein than As Served In Restaurant Horchata.
• While 7 oz of As Served In Restaurant Horchata contain 2.1 times more Sugars and more Fructose than Oil Roasted Almonds.
• 7 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein