Comparing Nutrients in 14 ounces Almonds VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Almonds	Bay Leaf Spices	Recommended Dietary Allowance
Energy	79.2% 2298kcal	43% 1242kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	34.2% 33g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	28.3% 9.05g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	29% 4.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	229% 298g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	275% 104g	38g per day for Men 19-50 years
Protein	150% 84g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	129% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	49.7% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	531% 6.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	179% 714μg	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	205% 185mg	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	678% 102mg	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

	Almonds	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	107% 1068mg	331% 3310mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	183% 1.65mg	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	184% 14.7mg	2133% 171mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	1409% 32.4mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.58% 21.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Bay Leaf Spices:

• Almonds have 22.8 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.8 times more Vitamin B3 than Bay Leaf Spices.
• While Bay Leaf Spices contain more Vitamin A, 12.7 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Bay Leaf Spices:

• Almonds have 2.5 times more Copper, 2.3 times more Magnesium, 4.3 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Selenium than Bay Leaf Spices.
• While Bay Leaf Spices contain 3.1 times more Calcium, 11.6 times more Iron, 3.7 times more Manganese and 23 times more Sodium than Almonds.
• Both Almonds and Bay Leaf Spices have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.8 times more Energy, 6 times more Fat, 1.7 times more Saturated Fat, 9.9 times more Omega 6 and 2.8 times more Protein than Bay Leaf Spices.
• While Bay Leaf Spices contain 350 times more Omega 3, 3.5 times more Carbohydrate and 2.1 times more Fiber than Almonds.
• Both Almonds as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.