Comparing Nutrients in 100 grams Roasted Almonds VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Chives	23%	8%	69%

Macro Nutrients

	Roasted Almonds	Dried Chives	Recommended Dietary Allowance
Energy	20.6% 598kcal	10.7% 311kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	7.62% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	NA	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	69% 26g	38g per day for Men 19-50 years
Protein	37.4% 21g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Chives	Recommended Dietary Allowance
Vitamin A	0% 0μg	379% 3415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	154% 2mg	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	13.8% 55μg	27% 108μg	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	733% 660mg	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	159% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Chives	Recommended Dietary Allowance
Calcium	27% 268mg	81.3% 813mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	76.2% 0.69mg	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	46.6% 3.73mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	58.7% 1.35mg	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	67.3% 471mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	46.5% 5.12mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Dried Chives:

• Freeze-dried Chives contain more Vitamin A, 11.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 6.6 times more Vitamin B5, 14.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Dried Chives:

• Dry Roasted Almonds have 1.6 times more Copper and 1.7 times more Manganese than Freeze-dried Chives.
• While Freeze-dried Chives contain 3 times more Calcium, 5.4 times more Iron, 2.3 times more Magnesium, 4.2 times more Potassium, 4.7 times more Selenium, 23.3 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Freeze-dried Chives have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.9 times more Energy, 15 times more Fat, 6.9 times more Saturated Fat and 10 times more Omega 6 than Freeze-dried Chives.
• While Freeze-dried Chives contain 7.3 times more Omega 3, 3.1 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Freeze-dried Chives have similar amounts of Protein per 100 g.
• Both Dry Roasted Almonds as well as Freeze-dried Chives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.