Comparing Nutrients in 100 grams Palm Oil VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Palm Oil	0%	100%	0%
Almonds	14%	72%	14%

Macro Nutrients

	Palm 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	154% 49.3g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	53.5% 9.1g	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

	Palm 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	106% 16mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Palm Oil	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	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	0.13% 0.01mg	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	NA	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% 0mg	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% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0% 0g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Palm Oil VS Almonds per 100 g

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

Lets compare vitamin content per 100 grams of Palm Oil vs Almonds:

• 100 grams of Palm Oil have more Vitamin K than Almonds.
• While 100 g of Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.6 times more Vitamin E than Palm Oil.
• 100 grams of Palm Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 100 grams of Almonds have insufficient amounts of Vitamin K
• Both Palm Oil as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Palm Oil vs Almonds:

• 100 g of Almonds contain more Calcium, more Copper, 371 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Palm Oil.
• 100 grams of Palm Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Palm Oil have 1.5 times more Energy, 2 times more Fat, 13 times more Saturated Fat and 66.7 times more Omega 3 than Almonds.
• While 100 g of Almonds contain 1.4 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and more Protein than Palm Oil.
• 100 grams of Palm Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 100 grams of Almonds provide inadequate amounts of Omega 3