Comparing Nutrients in 100 calories Oil Roasted Almonds VS Spearmint

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• Spearmint: 227g

Oil Roasted Almonds have 13.8 times more energy per 100g than Spearmint. It has very high energy density when compared to other foods. Fresh Spearmint having low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or Spearmint?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Spearmint	25%	12%	63%

Macro Nutrients

	Oil Roasted Almonds	Spearmint	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.24% 2.9g	14.7% 19g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	NA	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	NA	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	% 0.007g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	4.55% 1.73g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	13.4% 7.48g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Spearmint	Recommended Dietary Allowance
Vitamin A	0% 0μg	51.3% 461μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.26% 0.015mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	27.6% 0.36mg	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	1.1% 4.45μg	59.7% 239μg	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	33.6% 30.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.5% 4.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Spearmint	Recommended Dietary Allowance
Calcium	4.8% 48mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	60.6% 0.55mg	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	7.58% 0.61mg	337% 27mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	110% 2.54mg	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	11% 76.8mg	19.5% 136mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	30.6% 1041mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	NA	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	4.55% 68mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	5.25% 194g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Spearmint Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or Spearmint?

Lets compare vitamin content per 100 calories of Oil Roasted Almonds vs Spearmint:

• 100 kcal of Fresh Spearmint contain more Vitamin A, 11.7 times more Vitamin B1, 3.1 times more Vitamin B2, 3.6 times more Vitamin B3, 15.1 times more Vitamin B5, 18.5 times more Vitamin B6, 53.6 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Oil Roasted Almonds as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Almonds vs Spearmint:

• 100 kcal of Fresh Spearmint contain 9.4 times more Calcium, 3.5 times more Copper, 44.5 times more Iron, 3.2 times more Magnesium, 6.3 times more Manganese, 1.8 times more Phosphorus, 9 times more Potassium, 413.9 times more Sodium, 4.9 times more Zinc and 421.5 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Almonds have 5.5 times more Fat, 1.6 times more Saturated Fat and 18.1 times more Omega 6 than Spearmint.
• While 100 kcal of Fresh Spearmint contain more Omega 3, 6.6 times more Carbohydrate, 8.9 times more Fiber and 2.1 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Spearmint offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 100 calories of Spearmint provide inadequate amounts of Omega 6