Comparing Nutrients in 7 ounces Rowal VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.6% 220kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	27% 35g	130g per day for Men 19-50 years
Sugars	38.6% 28g	12.5% 9.03g	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	1.37% 0.99g	0% 0g	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	% 2.2g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 25g	% 8.7g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	55% 21g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18% 0.23mg	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	NA	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	211% 1.9mg	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	54.6% 4.37mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	212% 4.9mg	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	14.7% 103mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Raw Rowal has more Vitamin A and more Vitamin C than Oil Roasted Almonds.

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

• Raw Rowal has 25.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 19.4 times more Calcium, 1.7 times more Iron, 8.6 times more Magnesium, 15.9 times more Manganese, 9 times more Phosphorus, 5.3 times more Potassium and 7.1 times more Zinc than Raw Rowal.
• Both Raw Rowal and Oil Roasted Almonds have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Rowal has 1.4 times more Carbohydrate and 3.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.5 times more Energy, 27.6 times more Fat, 17.2 times more Saturated Fat, 1.7 times more Fiber and 9.2 times more Protein than Raw Rowal.
• Both Raw Rowal as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.