Comparing Nutrients in 7 ounces Garlic Powder VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Garlic Powder	Roasted Almonds	Recommended Dietary Allowance
Energy	22.7% 657kcal	41% 1187kcal	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	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	32% 41.7g	130g per day for Men 19-50 years
Sugars	6.65% 4.82g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 4.07g	% 9.43g	g per day for Men 19-50 years
Fiber	47% 18g	57% 21.6g	38g per day for Men 19-50 years
Protein	58.6% 33g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.3mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	15.7% 157mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	69.6% 2367mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	86.2% 47.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Garlic Powder Spices have 5.6 times more Vitamin B1, 2.3 times more Vitamin B5, 12.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.5 times more Vitamin B2, 4.6 times more Vitamin B3 and 35.7 times more Vitamin E than Garlic Powder Spices.
• Both Garlic Powder Spices and Dry Roasted Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Garlic Powder Spices as well as Dry Roasted 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 Roasted Almonds:

• Garlic Powder Spices have 1.5 times more Iron, 1.7 times more Potassium, 12 times more Selenium and 20 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium, 2.1 times more Copper, 3.6 times more Magnesium and 2.3 times more Manganese than Garlic Powder Spices.
• Both Garlic Powder Spices and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Garlic Powder Spices have 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 72 times more Fat, 16.4 times more Saturated Fat, 90.5 times more Omega 6, 2 times more Sugars and 1.3 times more Protein than Garlic Powder Spices.
• Both Garlic Powder Spices and Dry Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Garlic Powder Spices as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.