Comparing Nutrients in 100 grams Blanched Almonds VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Blanched Almonds	Prepared Horseradish	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	11% 8g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Prepared Horseradish	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	0.67% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	1.86% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	5.6% 0.073mg	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	12.3% 49μg	14.3% 57μg	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	27.7% 25mg	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	158% 23.8mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Prepared Horseradish	Recommended Dietary Allowance
Calcium	23.6% 236mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	6.44% 0.058mg	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	41% 3.28mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	5.48% 0.13mg	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	68.7% 481mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.3% 85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Prepared Horseradish:

• Blanched Almonds have 23.9 times more Vitamin B1, 29.6 times more Vitamin B2, 9.1 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2375 times more Vitamin E than Prepared Horseradish.
• While Prepared Horseradish contains more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Prepared Horseradish have similar amounts of Vitamin B9 per 100 g.
• Both Blanched Almonds as well as Prepared Horseradish have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Prepared Horseradish:

• Blanched Almonds have 4.2 times more Calcium, 17.7 times more Copper, 7.8 times more Iron, 9.9 times more Magnesium, 14.6 times more Manganese, 15.5 times more Phosphorus, 2.7 times more Potassium and 3.6 times more Zinc than Prepared Horseradish.
• While Prepared Horseradish contains 22.1 times more Sodium and 18.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Prepared Horseradish have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 12.3 times more Energy, 76.1 times more Fat, 43.9 times more Saturated Fat, 43.4 times more Omega 6, 1.7 times more Carbohydrate, 3 times more Fiber and 18.1 times more Protein than Prepared Horseradish.
• While Prepared Horseradish contains 13.3 times more Omega 3 and 1.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Prepared Horseradish have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.