Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cucumber	14%	5%	81%

Macro Nutrients

	Oil Roasted Almonds	Cucumber	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	4.57% 3.3g	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	2.4% 1.73g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0.06g	g per day for Men 19-50 years
Fiber	55% 21g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	75.2% 42g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cucumber	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	15.2% 0.18mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	3.47% 14μg	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	6.17% 5.56mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cucumber	Recommended Dietary Allowance
Calcium	57.7% 577mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cucumber per 7 oz

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

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

• 7 ounces of Oil Roasted Almonds have 3.4 times more Vitamin B1, 23.7 times more Vitamin B2, 37.4 times more Vitamin B3, 3 times more Vitamin B6, 3.9 times more Vitamin B9 and 865.7 times more Vitamin E than Cucumber.
• While 7 oz of Raw Whole Cucumber contain more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cucumber provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Cucumber have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cucumber:

• 7 ounces of Oil Roasted Almonds have 18.2 times more Calcium, 23.3 times more Copper, 13.1 times more Iron, 21.1 times more Magnesium, 31.1 times more Manganese, 19.4 times more Phosphorus, 4.8 times more Potassium, 13.7 times more Selenium and 15.4 times more Zinc than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 34 times more Water than Oil Roasted Almonds.
• 7 ounces of Cucumber lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 40.5 times more Energy, 501.5 times more Fat, 113.7 times more Saturated Fat, 482.8 times more Omega 6, 4.9 times more Carbohydrate, 2.7 times more Sugars, 21 times more Fiber and 32.7 times more Protein than Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Oil Roasted Almonds as well as Raw Whole Cucumber provide inadequate amounts of Omega 3 in seven ounces.