Comparing Nutrients in 5 ounces Raw QuinoaVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Raw Quinoa

15%

70%

Oil Roasted Almonds

13%

76%

11%

5 oz ▼

Macro Nutrients

Raw Quinoavs Oil Roasted Almonds

18%522kcal

Energy

29.7%860kcal

522 kcalvs860 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.87%8.6g

Fat

80.6%78.2g

8.6 gvs78.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.13%1g

Saturated Fat

18.6%5.96g

1 gvs5.96 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23%0.37g

Omega 3

0%0g

0.37 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25%4.2g

Omega 6

113%19g

4.2 gvs19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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70%91g

Carbohydrate

19.3%25g

91 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

8.9%6.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs6.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.057g

NA gvs0.057 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%6.2g

NA gvs6.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.92g

Fiber

39%15g

9.92 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35.7%20g

Protein

53.7%30g

20 gvs30 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Quinoavs Oil Roasted Almonds

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42.5%0.51mg

Vitamin B1

11%0.13mg

Thiamine

0.51 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34.7%0.45mg

Vitamin B2

85%1.1mg

Riboflavin

0.45 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.5%2.15mg

Vitamin B3

32.5%5.2mg

Niacin, nicotinic acid, niacinamide

2.15 mgvs5.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg

Vitamin B5

6.5%0.32mg

Pantothenic acid

1.1 mgvs0.32 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg

Vitamin B6

13%0.17mg

Pyridoxine

0.69 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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65.2%261μg

Vitamin B9

9.57%38.3μg

Folates and Folic Acid

261 μgvs38.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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23%3.46mg

Vitamin E

245%37mg

Tocopherols and Tocotrienols

3.46 mgvs37 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Quinoavs Oil Roasted Almonds

6.66%66.6mg

Calcium

41.2%412mg

66.6 mgvs412 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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93%0.84mg

Copper

150%1.35mg

0.84 mgvs1.35 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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81%6.48mg

Iron

65.2%5.2mg

6.48 mgvs5.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.5%279mg

Magnesium

92%388mg

279 mgvs388 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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125%2.9mg

Manganese

152%3.5mg

2.9 mgvs3.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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93%648mg

Phosphorus

94%661mg

648 mgvs661 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.5%798mg

Potassium

29%991mg

798 mgvs991 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22%12μg

Selenium

10.6%5.8μg

12 μgvs5.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.47%7.1mg

Sodium

0.094%1.4mg

7.1 mgvs1.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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40%4.4mg

Zinc

39.6%4.35mg

4.4 mgvs4.35 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.51%19g

Water

0.11%3.97g

19 gvs3.97 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Raw Quinoa vs Oil Roasted Almonds:

Raw Quinoa has 3.9 times more Vitamin B1, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 10.6 times more Vitamin E than Raw Quinoa.
Both Raw Quinoa as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Raw Quinoa vs Oil Roasted Almonds:

Raw Quinoa has 1.2 times more Iron and 2.1 times more Selenium than Oil Roasted Almonds.
While Oil Roasted Almonds contain 6.2 times more Calcium, 1.6 times more Copper and 1.4 times more Magnesium than Raw Quinoa.
Both Raw Quinoa and Oil Roasted Almonds have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Quinoa has more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.6 times more Energy, 9.1 times more Fat, 6 times more Saturated Fat, 4.5 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Raw Quinoa.
Both Raw Quinoa as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Raw QuinoaVS Long-grain Brown RiceOil Roasted AlmondsVS Long-grain Brown RiceRaw QuinoaVS Almond pasteOil Roasted AlmondsVS Almond paste

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Comparing Nutrients in 5 ounces Raw QuinoaVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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