Comparing Nutrients in 100 grams Industrial Palm Kernel Confection Fat Oil VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Industrial Palm Kernel Confection Fat Oil	0%	100%	0%
Almonds	14%	72%	14%

Macro Nutrients

	Industrial Palm Kernel Confection Fat Oil	Almonds	Recommended Dietary Allowance
Energy	30.5% 884kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	274% 87.6g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0% 0g	6% 4.35g	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	NA	0.15% 0.11g	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	0% 0g	33% 12.5g	38g per day for Men 19-50 years
Protein	0% 0g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Industrial Palm Kernel Confection Fat Oil	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	11% 44μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.4% 3.8mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Industrial Palm Kernel Confection Fat Oil	Almonds	Recommended Dietary Allowance
Calcium	0.1% 1mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	115% 1.03mg	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	3.63% 0.29mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	0.059% 2mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.001% 0.05g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Industrial Palm Kernel Confection Fat Oil vs Almonds:

• Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter have more Vitamin K than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 6.7 times more Vitamin E than Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter.
• Both Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Industrial Palm Kernel Confection Fat Oil vs Almonds:

• Almonds contain 269 times more Calcium, more Copper, 12.8 times more Iron, more Magnesium, more Manganese, more Phosphorus, 366.5 times more Potassium, more Selenium and 78 times more Zinc than Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter.

Comparison of macro-nutrients per 100 grams:

• Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter have 1.5 times more Energy, 2 times more Fat and 23 times more Saturated Fat than Almonds.
• While Almonds contain 14.8 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter.
• Both Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.