Comparing Nutrients in 100 grams Almonds VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Almonds	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	20% 579kcal	0.38% 11kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	1.74% 2.26g	130g per day for Men 19-50 years
Sugars	6% 4.35g	1.46% 1.06g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	37.8% 21g	0.59% 0.33g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	0.69% 0.009mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	0.25% 1μg	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	1.1% 1mg	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	171% 25.6mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	27% 269mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	9.44% 0.085mg	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	46.4% 3.7mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	0.48% 0.011mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	80.5% 1208mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Sour Cucumber Pickles:

• Almonds have more Vitamin B1, 113.8 times more Vitamin B2, more Vitamin B3, 12.4 times more Vitamin B5, 15.2 times more Vitamin B6, 44 times more Vitamin B9 and 284.8 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Sour Cucumber Pickles:

• Almonds have more Calcium, 12.1 times more Copper, 9.3 times more Iron, 67.5 times more Magnesium, 198.1 times more Manganese, 34.4 times more Phosphorus, 31.9 times more Potassium, more Selenium and 156 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 1208 times more Sodium and 21.3 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 52.6 times more Energy, 249.7 times more Fat, 73.1 times more Saturated Fat, 362.5 times more Omega 6, 9.5 times more Carbohydrate, 4.1 times more Sugars, 10.4 times more Fiber and 64.1 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 15.3 times more Omega 3 than Almonds.
• Both Almonds as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.