Comparing Nutrients in 100 grams Roasted Almonds VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Roasted Almonds	Boiled Escarole	Recommended Dietary Allowance
Energy	20.6% 598kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	2.36% 3.07g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	0.32% 0.23g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	37.4% 21g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	1.23% 0.016mg	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	19.5% 78μg	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	3.67% 3.3mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	177% 212μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Escarole	Recommended Dietary Allowance
Calcium	27% 268mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	9.67% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.7μg	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	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	16.7% 0.39mg	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Boiled Escarole:

• Dry Roasted Almonds have 1.3 times more Vitamin B1, 19.3 times more Vitamin B2, 11.7 times more Vitamin B3, 8.5 times more Vitamin B6 and 59.8 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains more Vitamin A, 2.6 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Boiled Escarole:

• Dry Roasted Almonds have 5.8 times more Calcium, 12.6 times more Copper, 5.2 times more Iron, 21.5 times more Magnesium, 5.8 times more Manganese, 21.4 times more Phosphorus, 2.9 times more Potassium, 10 times more Selenium and 4.8 times more Zinc than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 6.3 times more Sodium and 39.1 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 39.9 times more Energy, 291.9 times more Fat, 97.4 times more Saturated Fat, 187.6 times more Omega 6, 6.8 times more Carbohydrate, 21.1 times more Sugars, 3.9 times more Fiber and 18.2 times more Protein than Boiled and Drained Escarole without Salt.
• Both Dry Roasted Almonds as well as Boiled and Drained Escarole without Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.