Comparing Nutrients in 100 grams Oil Roasted Almonds VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Oil Roasted Almonds	Raw Spelt	Recommended Dietary Allowance
Energy	21% 607kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	54% 70g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	9.4% 6.82g	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	0.33% 0.24g	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	% 0.04g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.59g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	38% 21.2g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34.7% 10.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	11.3% 45μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	173% 26mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Raw Spelt	Recommended Dietary Allowance
Calcium	29% 291mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	56.8% 0.51mg	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% 3.68mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	204% 92μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.6% 466mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Raw Spelt per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Raw Spelt:

• 100 grams of Oil Roasted Almonds have 6.9 times more Vitamin B2 and 32.9 times more Vitamin E than Raw Spelt.
• While 100 g of Uncooked Spelt contain 4 times more Vitamin B1, 1.9 times more Vitamin B3, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Raw Spelt:

• 100 grams of Oil Roasted Almonds have 10.8 times more Calcium, 1.9 times more Copper, 2 times more Magnesium and 1.8 times more Potassium than Raw Spelt.
• While 100 g of Uncooked Spelt contain 2.9 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Spelt contain similar levels of Iron, Manganese, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.8 times more Energy, 22.7 times more Fat, 10.4 times more Saturated Fat, 11.3 times more Omega 6 and 1.5 times more Protein than Raw Spelt.
• While 100 g of Uncooked Spelt contain more Omega 3, 4 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Spelt offer comparable quantities of Fiber per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3