Comparing Nutrients in 7 ounces Garlic Powder VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Garlic Powder	Blanched Almonds	Recommended Dietary Allowance
Energy	22.7% 657kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	28.5% 37g	130g per day for Men 19-50 years
Sugars	6.65% 4.82g	12.7% 9.2g	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	0.85% 0.62g	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	% 0.14g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 4.07g	% 8.85g	g per day for Men 19-50 years
Fiber	47% 18g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	58.6% 33g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.3mg	17.6% 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	23.3% 93μg	24.3% 97μg	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	2.65% 2.4mg	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	8.86% 1.33mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Blanched Almonds	Recommended Dietary Allowance
Calcium	15.7% 157mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	226% 2.04mg	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	140% 11.2mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	158% 3.64mg	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	117% 822mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	69.6% 2367mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	86.2% 47.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Garlic Powder vs Blanched Almonds:

• Garlic Powder Spices have 2.3 times more Vitamin B1, 2.4 times more Vitamin B5, 14.4 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 5 times more Vitamin B2, 4.4 times more Vitamin B3 and 35.4 times more Vitamin E than Garlic Powder Spices.
• Both Garlic Powder Spices and Blanched Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Garlic Powder Spices as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Garlic Powder vs Blanched Almonds:

• Garlic Powder Spices have 1.7 times more Iron, 1.8 times more Potassium, 7.5 times more Selenium and 3.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3 times more Calcium, 1.9 times more Copper, 3.5 times more Magnesium and 1.9 times more Manganese than Garlic Powder Spices.
• Both Garlic Powder Spices and Blanched Almonds have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Garlic Powder Spices have 3.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 71.9 times more Fat, 15.9 times more Saturated Fat, 86.5 times more Omega 6, 1.9 times more Sugars and 1.3 times more Protein than Garlic Powder Spices.
• Both Garlic Powder Spices and Blanched Almonds have similar amounts of Fiber per 7 oz.
• Both Garlic Powder Spices as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.