Comparing Nutrients in 100 grams Sisymbrium Seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sisymbrium Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	11% 318kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	NA	28.7% 11g	38g per day for Men 19-50 years
Protein	21.7% 12g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	10.5% 0.14mg	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	23.8% 95μg	13.8% 55μg	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	34% 30.7mg	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	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Roasted Almonds	Recommended Dietary Allowance
Calcium	163% 1633mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	122% 1.1mg	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	1.38% 0.11mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	74.8% 314mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	97% 2.23mg	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	0.86% 6mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	6.13% 92mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Roasted Almonds per 100 g

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

Lets compare vitamin content per 100 grams of Sisymbrium Seeds vs Roasted Almonds:

• 100 grams of Sisymbrium Seeds have 2.5 times more Vitamin B1, 4.6 times more Vitamin B3, 3.1 times more Vitamin B5, 5.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 2.8 times more Vitamin B2 than Whole Dried Sisymbrium Seeds.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Sisymbrium Seeds vs Roasted Almonds:

• 100 grams of Sisymbrium Seeds have 6.1 times more Calcium, 3 times more Potassium and 30.7 times more Sodium than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 10 times more Copper, 33.9 times more Iron, 1.5 times more Manganese, 78.5 times more Phosphorus and 11 times more Zinc than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Roasted Almonds contain similar levels of Magnesium per 100 grams.
• 100 grams of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sisymbrium Seeds have 145.1 times more Omega 3 and 2.8 times more Carbohydrate than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.9 times more Energy, 11.4 times more Fat, 4.5 times more Saturated Fat, 22.6 times more Omega 6 and 1.7 times more Protein than Whole Dried Sisymbrium Seeds.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3