Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Oil Roasted Almonds	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	41.5% 1205kcal	8.76% 254kcal	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	0.099% 0.032g	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	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	40.6% 53g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	3.15% 2.3g	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	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	75.2% 42g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Vegetable Macaroni	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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	3.66% 0.048mg	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	32.2% 129μg	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	0% 0mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	57.7% 577mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	20.3% 0.18mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	85% 1.96mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	1.8% 61.5mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cooked Vegetable Macaroni per 7 oz

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

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

• 7 ounces of Oil Roasted Almonds have 12.8 times more Vitamin B2, 3.4 times more Vitamin B3, 4.9 times more Vitamin B6 and 123.7 times more Vitamin E than Cooked Vegetable Macaroni.
• While 7 oz of Cooked Enriched Vegetable Macaroni contain 1.5 times more Vitamin B5 and 2.4 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cooked Vegetable Macaroni provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6 and Vitamin E
• Both Oil Roasted Almonds as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Oil Roasted Almonds have 26.5 times more Calcium, 10.4 times more Copper, 7.5 times more Iron, 14.4 times more Magnesium, 2.5 times more Manganese, 9.3 times more Phosphorus, 22.5 times more Potassium and 7 times more Zinc than Cooked Vegetable Macaroni.
• While 7 oz of Cooked Enriched Vegetable Macaroni contain 4.8 times more Selenium than Oil Roasted Almonds.
• 7 ounces of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 4.7 times more Energy, 501.5 times more Fat, 263 times more Saturated Fat, 346.6 times more Omega 6, 4 times more Sugars, 2.4 times more Fiber and 4.7 times more Protein than Cooked Vegetable Macaroni.
• While 7 oz of Cooked Enriched Vegetable Macaroni contain 1.5 times more Carbohydrate than Oil Roasted Almonds.
• 7 ounces of Cooked Vegetable Macaroni provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 in seven ounces.